As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, we explore optimal training and tapering strategies for endurance athletes, including how often to race, the benefits of mid-season breaks, and the effectiveness of hot yoga for heat and flexibility training.

Chapters

00:00 Introduction and episode overview

00:27 Should you do a proper taper before your A race?

01:04 How often is too often to race?

02:26 Psychological and physiological effects of racing too much

03:49 Individual differences in racing volume and recovery

06:12 The benefits of mid-season breaks to prevent burnout

08:01 Structuring a race week and tapering plan

10:42 Is a two-week taper necessary for Iceman?

12:31 Risks of feeling burnt out and tapering strategies

14:02 Optimal taper length and training adjustments

17:02 Heat training and hot yoga: benefits and considerations

21:52 Should hot yoga be done on rest days?

30:30 Can hot yoga provide heat and flexibility benefits?

34:50 Measuring core temperature during heat training

37:31 Final thoughts and episode wrap-up

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, we explore the nuances of breathing techniques during exercise, the impact of marginal gains at different athlete levels, and the considerations for optimizing bike and wheel choices for gravel racing. Our experts discuss recent studies, personal experiences, and practical advice for athletes looking to improve performance and make informed gear decisions.

Chapters

00:00 Introduction to breathing and performance

02:08 Breathing efficiency and training at different intensities

04:58 Nasal breathing and nervous system response

08:20 Insights from the book Breath by James Nestor

12:13 Research on nasal versus oral VO2 max

14:29 Marginal gains and athlete level considerations

16:55 The impact of weight versus efficiency in cycling

18:30 Potential of marginal gains for lower conditioning athletes

19:11 Easy vs. maximal gains in cycling

20:35 Gear obsession and marginal gains philosophy

22:11 The role of gear and resources in performance

23:36 Cost-benefit analysis of gear upgrades

25:22 The benefits of shaving legs for cyclists

26:55 Aerodynamics and the impact of shaving legs

28:39 Ryan's gravel fat bike project and gear considerations

30:22 Evaluating wheel size and weight savings

32:27 The philosophy of bike setup and marginal gains

34:11 Fat bike tires and performance considerations

36:18 Exploring alternative bike configurations for gravel racing

37:30 Closing thoughts and next steps for athletes and gear enthusiasts

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various aspects of cycling training, focusing on lactate threshold, heart rate discrepancies, the importance of recovery weeks, and strategies for masters riders. They analyze a listener's training data, emphasizing the significance of understanding one's fitness level and the need for structured training plans that include recovery. The discussion highlights the balance between intensity and recovery, especially for those with limited training time, and the necessity of strength training as one ages.

Chapters

02:39 Understanding Lactate Threshold and Heart Rate Discrepancies

05:26 Exploring Training Zones and FTP Testing

08:17 The Importance of Recovery Weeks in Training

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

In this episode, Adam, Dylan, and Kaitlyn Maddox answer listener questions on cycling cadence, durability workouts, and sodium bicarbonate. They break down what changes performance, what mostly changes feel, and where the research and real-world experience line up.

Key topics

• In this episode: cadence does not directly make you faster at the same power output. Watts matter more than RPM alone.
• Dylan argues that the most efficient cadence is usually your preferred, most comfortable cadence, not a forced target.
• The group discusses why low cadence can feel grindy on climbs and why too much cadence manipulation often adds more fatigue than benefit.
• Kaitlyn and Adam note that bike fit, saddle height, core stability, and position can all contribute to bouncing in the saddle at higher cadence.
• The conversation shifts to durability training and how to place hard sessions with intervals before and after endurance riding.
• Dylan and Kaitlyn both say durability workouts are taxing enough that they should not be done year-round as a weekly default.
• Kaitlyn explains her coaching approach of building one energy system at a time, then adding a durability session at the end of each block.
• Dylan shares that he has progressed from basic endurance-between-intervals sessions to longer tempo blocks between interval sets to better simulate race fatigue.
• The final section covers bicarbonate use for sprint triathlon and short running events, with agreement that it is worth testing for hard, high-intensity efforts.
• The hosts compare products and methods, including delayed-release capsules, flavored systems, and the importance of trialing bicarb in training before race day.

Timestamps

00:00 - Listener question: does higher cadence make you faster?

01:10 - Same watts, different RPMs: what actually changes

02:45 - The most efficient cadence is your preferred cadence

04:03 - Can cadence be trained, or is it mostly self-selected?

05:16 - Why low-cadence riders can struggle on climbs

07:03 - Fast-twitch recruitment and why low cadence can burn you out

08:40 - Torque intervals versus cadence manipulation

10:20 - Why the science on cadence is not convincing

14:25 - Pogacar, short cranks, and why pro cadence trends can mislead

15:34 - Why more trained riders often naturally choose higher cadence

17:41 - Fixing saddle bounce: cadence, core, and bike fit

19:10 - Adam’s move to single-speed mountain biking

19:39 - Listener question: how to use durability work in training

20:58 - Why durability workouts are too taxing to do all year

22:30 - Building race-specific durability around the demands of the event

24:48 - How durability sessions differ from standard VO2 workouts

26:00 - Dylan’s progression from endurance gaps to tempo blocks

28:48 - Why Kaitlyn avoids a dedicated durability block

29:18 - Energy-system blocks and adding durability at the end

30:10 - Why these sessions should not happen the week before a race

31:21 - Where durability fits if an athlete only has one long ride day

33:29 - Why durability is not a third intensity day

34:09 - Listener question: is bicarb worth it for sprint triathlon and 5K racing?

35:21 - Why bicarb matters most for short, hard efforts

36:21 - Product options and stomach-friendly formulations

38:32 - Delayed-release capsules and reducing GI issues

39:04 - How Dylan doses bicarb before racing

40:38 - Why bicarb should be tested in training, not first used on race day

43:57 - Creatine versus bicarb: different benefits, different use cases

46:50 - Why supplement benefits do not always stack

48:33 - Bicarb plus caffeine and why that combination can feel stronger

49:27 - How bicarb can still matter in longer events

50:05 - The workout-level feeling of “unlocking another gear”

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about heat training for racing in the extreme cold, periodization for new cyclists, and how to orient your workouts around repeatability. 

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various aspects of training for cycling events, particularly focusing on preparing for cold weather races, building endurance and FTP for long rides, and the importance of threshold power versus repeatability in climbing. They emphasize the need for specific training plans tailored to individual goals and conditions, while also addressing the psychological aspects of training and racing. The conversation concludes with strategies for success and the importance of maintaining a balance between training intensity and recovery.

Chapters

00:00 Heat Acclimation vs. Cold Acclimation

11:10 Training Structure for New Cyclists

22:20 Structuring a Cycling Season

25:00 Threshold Power vs. Repeatability

25:52 Training for Climbing Performance

36:44 Race Strategy and Preparation

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, the hosts delve into their personal and professional goals for the year, focusing on various aspects of goal setting, including racing ambitions, health recovery, and lifestyle changes. Dylan shares his focus on improving his racing performance while managing health issues related to iron levels. The host discusses the importance of daily training and family involvement in fitness, while Kaitlyn expresses her excitement about new racing opportunities and community initiatives. Drew reveals his aspirations to write a book about fitness and faith, alongside his racing goals for the upcoming season.

Chapters

00:00 Introduction to Goal Setting

01:15 Dylan's Focus on Racing Goals

03:04 Dylan's Health and Recovery Goals

09:58 Training Methodology and Iron Levels

14:21 Host's Personal Goals and Lifestyle Changes

17:22 Daily Training and Early Workouts

24:25 Family Involvement in Fitness

26:58 Kaitlyn's New Racing Goals

28:51 Community and Coaching Initiatives

34:34 Drew's Book Writing Aspirations

37:42 Drew's Racing Goals for the Year

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, the hosts discuss various aspects of cycling training, particularly for stage racing, and how to balance training with family life. They explore the importance of endurance and base training, the debate between two-a-days versus longer rides, and the Norwegian method. The conversation also touches on adapting training plans for life events, the role of cross-training, and the impact of social media on young athletes. They delve into structured training for teens, the balance of intrinsic and extrinsic motivation, and the philosophy of pursuing sports. The hosts emphasize the importance of enjoyment in sports and the role of parents in youth sports, cautioning against over-specialization and highlighting the value of team sports.

Chapters

00:00 Maximizing Training Time for Stage Racing

02:40 Balancing Training and Family Life

05:13 The Importance of Endurance and Base Training

07:49 The Debate on Two-a-Days vs. Longer Rides

10:29 Understanding the Norwegian Method

13:10 Adapting Training Plans for Life Events

15:54 The Role of Cross-Training in Cycling

18:43 The Impact of Social Media on Young Athletes

21:30 Navigating Structured Training for Teens

24:12 The Balance of Intrinsic and Extrinsic Motivation

26:57 The Philosophy of Pursuing Sports

29:48 The Importance of Enjoyment in Sports

32:28 The Role of Parents in Youth Sports

35:04 The Dangers of Over-Specialization in Sports

37:49 The Value of Team Sports vs. Individual Sports

40:20 Final Thoughts on Youth Training and Development

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss the importance of understanding individual electrolyte needs for optimal performance in cycling, emphasizing the need for personalized testing. They explore the role of AI in cycling coaching, debating its effectiveness compared to human coaches. The discussion also covers strategies for preparing for climbing events, particularly for cyclists who lack access to long climbs, highlighting the significance of durability and mental preparation.

Chapters

00:00 Understanding Liquid Sodium and Electrolyte Needs

02:48 Personalizing Sodium Intake Through Sweat Testing

05:20 The Role of Sodium in Hydration and Performance

07:46 Electrolytes: Beyond Sodium and Their Impact

10:20 The Importance of Sodium in Nutrition Labels

12:37 Using AI for Training Advice: Pros and Cons

19:59 Exploring Training Methods and AI Insights

21:57 The Human Element in Coaching vs. AI

25:40 Preparing for Climbs Without Access to Hills

29:56 Mindset Shifts: Climbing vs. Flat Riding

43:14 Durability and Fitness for Endurance Events

As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various aspects of fitness, particularly focusing on how to balance family life with workout routines, effective gym workouts for those with limited time, and the importance of strength versus aerobic training. They explore the concept of training for enjoyment versus performance, the role of cross-training in cycling, and the significance of specificity in training for long races. The discussion also touches on managing training volume and intensity, the importance of periodization, and the value of non-traditional workouts, all while maintaining a light-hearted tone.

Chapters

00:00 Balancing Family Life and Fitness Goals

02:48 Optimizing Short Gym Sessions for Enjoyment

05:28 Strength Training vs. Aerobic Workouts

08:19 Integrating Running into Cycling Training

10:46 Effective Exercises for Cyclists

13:36 The Debate on Aerobic Workouts in the Gym

16:07 Specificity in Training for Long Races

18:36 Building Up to Tempo Sessions

19:29 Tempo vs. High Intensity Training

24:14 Stacking Intensity Days

29:36 Accepting Plateaus in Training

31:46 Practical Cross-Training Methods

As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various aspects of endurance training, focusing on a listener's ambitious goal of completing a challenging cycling event. They explore training structures, nutrition, weight management, bike fit, and specific strategies for climbing and endurance events. The conversation emphasizes the importance of gradual progression in training, the role of strength training, and the need for recovery and tapering strategies as the event approaches.

Chapters

00:00 Setting Ambitious Goals

02:42 Training Structure for Endurance Challenges

05:23 Nutrition and Weight Management for Performance

07:42 Bike Fit and Comfort for Long Rides

10:03 Specific Training for Climbing

13:02 Intensity and Volume in Training

16:13 Enduro Training Insights

22:19 Recovery and Tapering Strategies

As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss the importance of pre-ride nutrition, particularly for interval training, emphasizing the balance between quick-digesting carbs and sustained energy sources. They also delve into the challenges of returning to fitness after injury or overtraining, highlighting the need for patience and realistic goal-setting. The discussion includes recognizing signs of overtraining and the importance of proper fueling during workouts to optimize performance and recovery.

Chapters

00:00 Pre-Ride Nutrition Essentials

11:45 Returning to Fitness After Injury or Overtraining

16:35 Understanding Overtraining and Its Warning Signs

22:15 Returning to Form After Time Off

27:44 Adjusting Expectations and Goals Post-Injury

33:02 The Impact of Age and Training History on Recovery

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, the hosts delve into listener questions regarding cycling performance, specifically focusing on VO2 max, threshold training, and race strategies. They analyze a young athlete's metrics and discuss the importance of training structure, including the balance between intensity and recovery. The conversation also covers the implications of scheduling B and C races during rest weeks and how to effectively prepare for long gravel races with limited training time.

Chapters

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

rest intervals, training, lactate, heart rate, specificity, power output, interval training, cycling, performance, workout strategies, workout thresholds, optimal workout timing, daily fatigue, gym and cycling balance, training tips

Summary

In this conversation, the hosts discuss the nuances of rest intervals during high-intensity interval training, particularly focusing on 30-30 workouts. They explore the balance between complete rest and maintaining a low power output during rest periods, emphasizing the importance of specificity in training based on the athlete's goals. The discussion also highlights the significance of lactate management and heart rate recovery, providing insights into optimizing performance during intervals. In this conversation, the speakers discuss various aspects of workout thresholds, optimal timing for workouts, and the balance between gym and cycling sessions. They explore how physiological differences affect performance, the impact of daily fatigue on workout quality, and practical tips for effective training schedules. The discussion emphasizes the importance of personalizing workout times based on individual schedules and energy levels, as well as the significance of fueling before workouts.

Takeaways

• Rest intervals can significantly impact performance during high-intensity workouts.
• Maintaining a low power output during rest may help clear lactate faster.
• Specificity in training is crucial for replicating race conditions.
• Heart rate recovery is as important as lactate clearance during intervals.
• Different training goals require different approaches to rest intervals.
• 30-30 workouts should be tailored to the athlete's specific needs and conditions.
• Maximizing power output often requires understanding personal limits and capabilities.
• Training on terrain specific to the event can enhance performance.
• The limiting factor in high-intensity intervals is often lactate buildup.
• Athletes should push their limits to find their true capabilities during workouts. 500 watts is a minimum threshold for workouts.
• Optimal workout timing can vary based on individual schedules.
• Afternoon workouts may yield better performance for many.
• Daily fatigue can significantly impact workout quality.
• Fueling before workouts is crucial for performance.
• Morning workouts may be better for those with busy schedules.
• Balancing gym and cycling workouts is essential for overall training.
• Consistency in workout timing leads to better results.
• Personalizing training schedules can enhance performance.
• Understanding one's body and energy levels is key to effective training.

Titles

• Mastering Rest Intervals for Optimal Performance
• The Science Behind Interval Training
• How to Maximize Your 30-30 Workouts

Sound Bites

• "Your last one should be a failure."
• "That's your minimum threshold. Yeah."
• "Over 500, okay."
• "I shouldn't do cycle cross nats."
• "There's research on this. Afternoon."
• "The best time to work out for you is..."
• "I wouldn't do the gym session as well."

Chapters

00:00 Understanding Rest Intervals in Training

10:41 The Importance of Specificity in Interval Training

20:11 Maximizing Power Output in 30-30 Workouts

20:19 Understanding Workout Thresholds

22:03 Optimal Timing for Workouts

25:15 Navigating Daily Fatigue and Workout Timing

30:33 Balancing Gym and Cycling Workouts

36:11 Practical Tips for Effective Training

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about all things volume. Volume blocks are all the rage right now so we get into some of the nitty gritty on the how, what, where, when, and why of implementing them.

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

volume training, FTP improvement, endurance training, intensity blocks, cycling training, plateau breaking, structured training, training volume, performance enhancement, cycling events, periodization, training, volume blocks, intensity, cycling, coaching, goal setting, athlete performance

Summary

In this conversation, the hosts discuss the intricacies of volume training blocks, particularly in the context of improving FTP and breaking through training plateaus. They explore the structure of volume blocks, the importance of maintaining a controlled intensity, and when to implement such training strategies. The discussion emphasizes the need for consistency and gradual increases in training volume, rather than relying solely on high-volume weeks to achieve performance goals. In this conversation, the hosts discuss various training methodologies, focusing on periodization strategies tailored to specific cycling events. They explore the importance of volume blocks in training, how to effectively prepare for events, and the significance of setting personal goals and accountability in athletic training. The conversation emphasizes the need for individualized coaching to optimize performance and adapt training to each athlete's unique needs.

Takeaways

• A volume block can help break through training plateaus.
• Gradually increasing weekly training volume is often more effective than a single high-volume week.
• Zone two training is crucial during volume blocks to manage intensity and recovery.
• Volume blocks should be structured carefully to avoid burnout and overtraining.
• It's important to consider personal schedules and commitments when planning volume training.
• A volume block is not a magical solution; consistent training is key to improvement.
• Rest weeks are essential after significant volume increases to allow for recovery.
• Understanding the difference between volume and intensity blocks is vital for training success.
• The ultimate goal should guide the structure of training blocks.
• Monitoring performance after a volume block helps assess its effectiveness. Choosing the right periodization depends on the specific event you're training for.
• Block periodization with volume is ideal for endurance events.
• Experimenting with intensity blocks can help break through training plateaus.
• Consistency in increasing training volume is crucial for performance improvement.
• Periodizing intensity types in training can prevent plateaus.
• Training camps are effective for high-volume training.
• Recovery time is essential after high-volume training blocks.
• Incorporating intensity before race day is important to avoid flat legs.
• Setting personal goals and accountability can enhance training effectiveness.
• Hiring a coach can provide personalized training strategies.

Titles

• Mastering Volume Training for Peak Performance
• Breaking Through Plateaus with Volume Blocks
• The Art of Structuring a Volume Training Week

Sound Bites

• "Volume block is kind of like that guy..."
• "Volume block is not a magical key..."
• "You better get more than 15 hours..."
• "You want to know at the end of it..."
• "Training camps have been around forever."
• "There's no blanket program for training."

Chapters

00:00 Setting the Stage for Volume Training

04:13 Understanding Volume Blocks and Their Purpose

12:32 Structuring a Volume Block Week

17:17 When to Choose Volume Over Intensity

18:16 Choosing the Right Periodization for Training

26:01 Volume Blocks and Event Preparation

29:38 Setting Goals and Accountability in Training

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

training volume, intensity, endurance, cycling, performance, recovery, heat adaptation, coaching, FTP, racing, aerobic training, elite racing, power-to-weight ratio, training volume, VO2 testing, cycling performance, endurance training, interval training, fitness goals, cross training

Summary

In this conversation, the hosts discuss training strategies for endurance athletes, focusing on how to maximize performance leading up to key events. They explore the benefits of high volume training blocks versus intensity training, the importance of recovery, and the impact of training schedules on performance. The discussion also touches on the significance of heat adaptation and the role of coaching in achieving athletic goals. In this conversation, the hosts discuss the importance of maintaining aerobic training during work schedules, the commitment required for elite racing, and the significance of power-to-weight ratios in cycling performance. They emphasize the need for consistent training, the evaluation of training volume and intensity, and the role of VO2 testing in understanding an athlete's potential. The conversation also highlights the necessity of variety in training to achieve optimal performance.

Takeaways

• High volume training blocks can significantly enhance performance.
• It's essential to balance volume and intensity in training.
• Recovery is crucial, especially for older athletes.
• Heat adaptation can be beneficial but should be timed carefully.
• Training schedules should allow for consistent riding to maintain blood volume.
• Experimenting with different training approaches is necessary for improvement.
• A coach can provide accountability and objective feedback.
• Athletes should not fear trying new training methods before events.
• Maintaining fitness during work schedules can be challenging but is vital.
• Understanding personal limits and recovery needs is key to training success. Aerobic training is crucial even during busy work schedules.
• Elite racing requires a significant commitment to training.
• Power-to-weight ratio is essential for competitive cycling.
• Different racing styles demand different training approaches.
• Consistent training is key to improving performance.
• Training volume and intensity should be evaluated regularly.
• VO2 testing can provide insights but may not be necessary for all athletes.
• Variety in training is important to avoid plateaus.
• Cross-training can be beneficial for overall fitness.
• Setting realistic goals based on current performance is vital.

Titles

Chapters

00:00

Maximizing Training Volume for Upcoming Events

12:07

Balancing Volume and Intensity in Training

22:24

Assessing Training Schedules and Goals

29:00

Commitment to Elite Racing Goals

33:51

The Importance of Consistent Training

40:57

Variety in Training for Optimal Performance

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Episode Summary

In this episode, the hosts answer listener questions about wave periodization, cramping, and heart rate data in elite mountain bike racing. They break down why traditional periodization still tends to outperform more randomized approaches, explain why cramping is often more neurological than nutritional, and discuss why pro athletes’ heart rates can look surprisingly low on broadcast overlays. Throughout the conversation, they emphasize that structure, specificity, and training consistency matter more than trying to overcomplicate the plan.

Timestamps

00:01 — Introduction and first listener question on wave periodization

01:16 — Comparison of normal, reverse, and randomized periodization in a study

03:12 — Why standard periodization appeared to work best

04:49 — Caitlyn’s perspective: keep it simple unless race specificity demands otherwise

05:46 — When wave-like training might make sense for endurance mountain biking

08:33 — Why randomized training can still work, but may be less optimal

10:08 — How mid-season training can accidentally resemble wave periodization

11:01 — Why base blocks don’t necessarily erase VO2 max gains

12:44 — Recovery and fatigue concerns with repeated threshold blocks

14:17 — New question: what to do about cramping

15:27 — Pickle juice, mustard, and why sharp flavors can help cramps

16:25 — Cramping as a fatigue and genetics issue, not just electrolytes

18:27 — Adam shares his experience as a chronic cramper

19:54 — Pushing through cramps versus stopping or stretching

22:42 — Caitlyn mentions a study on spinal cord signaling and fatigue

25:26 — Why cramping is likely a neurological “stop signal”

27:08 — Next question: why elite riders’ heart rates look so low on broadcasts

28:33 — Heart rate variability between athletes and why the numbers can be misleading

31:06 — Elite mountain bikers train for rapid recovery during race surges

32:31 — Broadcast lag and heart-rate lag can affect what viewers see

33:12 — Comparison to elite Ironman athletes and very low heart rates under load

34:27 — Tactical racing can make heart rates look lower than expected

35:01 — Short track racers are so evenly matched that effort can look more controlled

36:28 — Wrap-up and call for more listener questions

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

This episode dives into strategies for effective high-intensity efforts, training volume management, and nutrition for busy cyclists looking to improve fitness without extra hours. The hosts analyze real questions about sprinting, two-minute KOMs, overtraining, and periodization, providing actionable insights for cyclists of all levels.

Main Topics:

• Optimal techniques for 2-minute maximal efforts, including standing vs seated climbing strategies
• Training volume versus intensity: what's more effective for limited schedules
• Understanding and adjusting training based on AI data analysis and perceived fitness changes
• The role of nutrition and recovery when adding intensity or volume
• Specific considerations for female versus male climbing styles and biomechanics
• Practical tips for structured training: periodization, zone targeting, and maximizing workout quality

Timestamps:

00:00 - Episode introduction & latest updates on the Matchbox podcast

01:02 - Red River Roubaix event announcement (June 20th)

02:33 - Changes to question submission form: 400-character limit and new process

04:07 - Analyzing sprint vs two-minute efforts: standing or seated?

05:55 - Best strategies for two-minute KOM attempts, climb vs flat considerations

07:09 - Standing vs seated: biomechanical and efficiency strategies

08:36 - Training focus: developing standing sprint power and technique

10:10 - Differences in climbing styles between women and men

11:15 - Impact of biomechanics and physiology on climbing posture and efficiency

14:09 - Adjusting interval style based on effort type and goals

15:29 - Recommendations for structured interval training and recovery

19:37 - Advice for cyclists with busy lives: balancing volume and intensity

23:36 - Importance of nutrition, fueling, and recovery for performance

30:44 - Overtraining myths and how to gauge fitness declines

33:21 - Effective training periodization & zone targeting for limited hours

35:55 - Nutrition strategies for hard efforts and supporting low-volume training

37:55 - Wrapping up and call for questions submissions

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re mixing it up a bit and running through some rapid fire questions in a bit of a round table format.

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this engaging conversation, the hosts tackle a series of rapid-fire questions about endurance cycling, discussing overrated workouts, metrics athletes obsess over, interval training, recovery strategies, and the importance of mindset in training. They share insights on what works best for athletes, the significance of consistency in training, and debunk common myths surrounding cycling. The discussion emphasizes the balance between training intensity and recovery, while also addressing the psychological aspects of racing and performance.

Chapters

00:00 Rapid Fire Questions on Endurance Cycling

04:07 Metrics and Obsessions in Cycling

07:03 Interval Training for Threshold Improvement

10:09 Common Mistakes in Base Season Training

13:52 Recovery Strategies: What Works and What Doesn't

15:10 Easy Rides vs. Intensity Training

17:52 Pre-Race Nutrition and Meal Preferences

19:32 Advice for Struggling Athletes

25:11 Debunking Training Myths

30:49 Investing in Training vs. Equipment

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

science, training, maximal gains, marginal gains, recovery, nutrition, cycling, performance, periodization, athlete, FTP, training, recovery, periodization, strength training, advanced techniques, metrics, gut training, heat adaptation, altitude training, race specificity, supplements

Summary

In this conversation, the hosts delve into the latest scientific findings, particularly in the realm of training and performance. They discuss the distinction between maximal and marginal gains in training, emphasizing the importance of focusing on foundational aspects such as frequency, volume, and intensity before delving into more niche strategies. The conversation also highlights the critical role of recovery, nutrition, and sleep in optimizing athletic performance, suggesting that these elements may take precedence over training intensity and volume. In this conversation, the speakers discuss various aspects of training for endurance sports, focusing on maximizing FTP gains, the importance of periodization, and the role of strength training. They explore advanced training techniques, the significance of tracking progress through metrics, and the niche areas of gut, heat, and altitude adaptation. The conversation also touches on race specificity and the impact of supplements on performance, concluding with a reflection on the overall training approach.

Takeaways

• Staying updated with new scientific findings is crucial for athletes.
• Maximal gains in training should be prioritized over marginal gains.
• Frequency, volume, and intensity are the foundational elements of training.
• Recovery and nutrition are essential for optimal performance.
• Sleep quality significantly impacts athletic performance.
• Increasing training volume can lead to better fitness outcomes.
• Athletes often overlook the importance of recovery in their training.
• Fatigue management is key to maintaining training effectiveness.
• Periodization is an important aspect of training strategy.
• Balancing training intensity with recovery is vital for long-term success. Not if they don't train. If they don't train, their FTP won't go up at all.
• Training is like for the long haul.
• Periodization is how your training changes over time.
• Strength training is the next thing I'm reaching for.
• Altitude training is more important than gut training.
• Heat adaptation is more important than altitude adaptation.
• People overestimate how much altitude training gives you.
• Supplements rank low on the list of gains.
• Get your annual blood work, kids.
• That was a long episode.

Titles

• Maximal Gains: The Key to Training Success
• Unlocking the Latest in Science for Athletes Strength Training: A Key Component
• Exploring Advanced Training Techniques

Sound Bites

• "What's new in science?"
• "Maximal versus marginal gains in training."
• "You can't make up for volume by doing more intensity."
• "Their FTP is gonna go up a boatload."
• "Training is like for the long haul."
• "Periodization is how your training changes over time."

Chapters

00:00

Exploring New Scientific Findings

02:10

Maximal vs Marginal Gains in Training

19:47

The Importance of Recovery and Nutrition

29:13

Maximizing FTP Gains Through Training and Recovery

30:44

The Importance of Periodization in Training

31:47

Strength Training: A Key Component

32:16

Exploring Advanced Training Techniques

35:20

Tracking Progress: The Role of Metrics

36:57

Niche Training: Gut, Heat, and Altitude Adaptation

38:39

Race Specificity and Its Impact on Training

40:56

The Role of Supplements in Performance

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, Dirk Friel and Henry Lutz from TrainingPeaks discuss the evolution of coaching in endurance sports, the importance of communication between coaches and athletes, and how technology has transformed training practices. They share insights on the role of data in coaching, the significance of emotional feedback, and the future of training methodologies. In this conversation, the speakers delve into the complexities of coaching in the modern age, particularly focusing on the overwhelming amount of data available to athletes and coaches. They discuss the evolution of athlete independence, the importance of integrating feedback mechanisms like RPE, and the advancements in strength training solutions within the TrainingPeaks platform. The conversation highlights the balance between providing valuable data and avoiding information overload, as well as the necessity for coaches to adapt to the changing landscape of athlete training and self-management. This conversation delves into the evolving landscape of athletic training, emphasizing the holistic approach to athlete development, the significance of training metrics, and the future integration of AI in coaching. The speakers discuss the importance of collaboration among coaches, nutritionists, and strength trainers, and how tools like TrainingPeaks can enhance athlete performance through data analysis and trend observation. They also explore the potential of AI to assist coaches without replacing them, ensuring a more personalized training experience for athletes.

Chapters00:00

Introduction to TrainingPeaks and Its Founders

10:16

Evolution of Training and Coaching Practices

20:04

The Importance of Communication in Coaching

28:51

Navigating Data Overload in Coaching

36:14

The Evolution of Athlete Independence

42:07

Integrating RPE and Feedback Mechanisms

50:33

Strength Training Solutions and Integration

51:58

The Holistic Athlete Approach

54:01

Innovations in Training Metrics

57:59

Understanding Training Peaks Metrics

01:00:59

The Art of Training and Trends

01:04:01

Maximizing TrainingPeaks Features

01:12:55

The Future of TrainingPeaks and AI Integration

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about some follow up bike fitting discussion, how to structure training with little to work with, and why do my legs hurt?

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss the intricacies of bike fit, particularly when transitioning from gravel to mountain biking. They emphasize the importance of saddle height, pedal position, and handlebar width for optimal performance and comfort. The discussion also touches on the unique challenges faced by an athlete training in a deployment environment, highlighting the need for a structured training plan that accommodates limited resources and varying stress levels. In this conversation, the hosts explore extreme endurance challenges, innovative training techniques, and the mental aspects of cycling performance. They discuss remarkable feats of endurance, the importance of structured training, and the common physical limitations faced by cyclists. The conversation emphasizes the significance of mental toughness and resilience in overcoming challenges and achieving personal bests in cycling.

Chapters

00:00

Bike Fit Fundamentals

24:58

Training Structure for Unique Environments

33:12

Extreme Endurance Challenges

35:47

Innovative Training Techniques

38:08

Understanding Physical Limitations

47:55

Mental Toughness in Training

58:20

Conclusion and Future Insights

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

Gran Fondo, training plan, reverse periodization, fun rides, cycling training, endurance, heat training, mountain biking, intensity, athlete coaching

Summary

In this conversation, the hosts discuss how to effectively structure a six-month training plan for a Gran Fondo, emphasizing the importance of specificity in training and the benefits of reverse periodization. They also explore the role of fun rides in a training schedule, highlighting the need for balance between intensity and enjoyment in cycling. The discussion includes practical tips for incorporating heat training and descending practice into the training regimen.

Takeaways

• Training for a Gran Fondo requires a structured plan.
• Specificity in training is crucial for performance.
• Reverse periodization can be beneficial during winter months.
• Comfort with descending is important for race day.
• Fun rides are essential for maintaining motivation.
• Not all fun rides will fit neatly into a training plan.
• Coaches should allow flexibility for fun rides.
• Intensity can be balanced with enjoyment in cycling.
• Heat training can be incorporated easily into workouts.
• The importance of intrinsic motivation in cycling.

Titles

• Mastering Gran Fondo Training
• How to Prepare for a Gran Fondo

Sound Bites

• "How would you structure a six month training plan?"
• "Your training should always be specific to the demands."
• "Reverse periodization makes sense for winter training."

Chapters

00:00

Structuring a Gran Fondo Training Plan

11:04

Reverse Periodization and Training Specificity

20:59

Incorporating Fun Rides into Training

28:03

Balancing Intensity and Enjoyment in Cycling

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking cadence drills, heart rate fluctuations, and quantifying stress.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

cycling, pedaling drills, heart rate, training adaptations, lactate testing, cycling performance, endurance training, VO2 max, anaerobic sessions, cycling fitness, lactate levels, training stress, recovery, VO2 max, training metrics, subjective training, lactate testing, athlete performance, endurance training, fitness goals

Summary

In this episode, the hosts discuss various aspects of cycling training, focusing on pedaling drills, heart rate changes with increased training volume, and the use of lactate testing to measure workout intensity. They explore the effectiveness of different pedaling techniques, the implications of heart rate variations, and how to assess the stress of high-intensity sessions. In this conversation, the hosts delve into the complexities of lactate levels and their relationship to training stress, emphasizing that the increase in stress is not linear. They discuss the importance of recovery, especially for older athletes, and the need to listen to one's body rather than relying solely on objective metrics. The practicality of lactate testing is questioned, with the consensus that while it can provide useful information, it may not be worth the hassle for most athletes. The conversation concludes with encouragement for athletes to focus on their training and recovery, especially in light of personal challenges.

Takeaways

• Zone two riding may not be effective without specific drills.
• High and low cadence training can be beneficial for certain events.
• Research on cadence training shows mixed results.
• Single leg drills can help identify muscular imbalances.
• Preferred cadence varies by cycling discipline.
• Heart rate can decrease with increased training volume.
• A decline in heart rate can indicate improved fitness.
• Lactate testing can provide insights into workout stress.
• Intensity sessions should be tailored to individual recovery.
• Understanding lactate levels can help manage training loads. Lactate levels vary among individuals and are not a strict measure of stress.
• Recovery is crucial, especially for older athletes.
• Training should balance subjective feelings and objective metrics.
• Lactate testing can be cumbersome and may not provide significant benefits.
• Listening to your body is essential for effective training.
• VO2 max sessions can be more stressful than longer endurance rides.
• Athletes should focus on their overall training volume and recovery.
• Subjective experiences can often contradict objective data.
• It's important to adjust training intensity based on how one feels.
• Overcoming personal challenges can lead to significant fitness gains.

Titles

• Exploring the Effectiveness of Pedaling Drills
• Understanding Heart Rate Changes in Cyclists
• The Role of Lactate Testing in Cycling Performance
• Maximizing Cycling Efficiency Through Cadence Training

Sound Bites

• "Zone two riding is a waste of time."
• "I think there is a purpose for everything."
• "Stress increases exponentially, not linearly."
• "You need to be aware of your body."
• "Recovery should be his main focus."
• "Sometimes training requires subjectivity."
• "Training is very subjective."
• "Lactate testing is a pain in the ass."
• "Lactate checking is too much of a headache."

Chapters

00:00

Introduction and Pedaling Drills Discussion

16:47

Heart Rate Changes and Training Adaptations

20:10

Lactate Testing and Intensity Session Stress

22:35

Understanding Lactate Levels and Stress Response

28:28

The Importance of Recovery in Training

34:57

Subjectivity vs. Objectivity in Training Metrics

40:40

The Practicality of Lactate Testing

45:36

Encouragement and Future Outlook for Athletes

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, Dizzle and Michael Seiler discuss their coaching journeys, the importance of finding the right coach, and the intricacies of bike fitting. They explore the common mistakes athletes make during bike fits, the significance of mobility in performance, and the nuances of saddle positioning. The discussion emphasizes the collaborative nature of coaching and the need for open communication between athletes and coaches. In this conversation, the speakers delve into the intricacies of bike fitting, focusing on saddle selection, height, and the importance of professional fitting. They discuss how individual anatomy affects saddle choice, the significance of sit bone width, and the common pitfalls of incorrect saddle height. The conversation emphasizes the necessity of regular bike fittings, especially with the evolution of bike technology, to enhance comfort and performance. In this conversation, Adam and Michael Seiler discuss the critical aspects of bike fitting, including the importance of proper fit for performance, the challenges of virtual fittings, the trend of shorter crank arms, and the balance between fitting the bike to the rider and helping the rider adapt to the bike. They emphasize the educational component of bike fitting and the need for ongoing adjustments as athletes improve their strength and flexibility.

Chapters

00:00

Introduction and Background of Coaching Relationships

02:45

The Importance of Finding the Right Coach

06:00

Michael Seiler's Coaching Journey and Bike Fitting

08:59

Understanding the Bike Fitting Process

12:04

Common Mistakes in Bike Fitting

14:50

The Role of Mobility in Performance

17:53

Saddle Positioning and Adjustments

24:56

Saddle Selection: The Personal Fit

31:03

Saddle Height and Positioning

45:02

The Importance of Professional Bike Fitting

48:22

The Importance of Proper Bike Fitting

52:41

Virtual Bike Fitting Challenges

53:10

Short Crank Arm Craze: Pros and Cons

01:00:02

Balancing Bike Fit and Rider Adaptation

01:07:41

Creating a Performance Package for Athletes

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Timestamps:

00:00 - Race day announcement and course overview at Red River Gorge

02:33 - Course adjustments for accessibility and gravel versus road focus

03:55 - Comparing the riding experience in Townsend and Gorge

06:50 - Post-ride recovery strategies for late-night workouts

08:55 - Impact of workout timing on sleep quality and metabolic health

10:15 - Benefits of early morning workouts and routine transformation

13:19 - Nutrition considerations: carbs, protein, and sleep quality after training

15:37 - How to handle evening training on a budget and nutritional tips

17:34 - The importance of sleep for recovery and adaptation

19:42 - Training focus: polarized model, zones, and intensity distribution

23:06 - Avoiding threshold training pitfalls and balancing energy systems

27:35 - The value of periodization and race-specific training phases

33:28 - Gear advice for entry-level racers: affordable bikes and customization options

36:33 - Upgrading your bike on a budget: used market tips and component choices

44:33 - Conclusions: riding your existing mountain bike and considering used components

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

In this episode of the Matchbox Podcast, we explore how endurance athletes, particularly mountain bikers, can optimize durability through training, recovery, and nutrition strategies—whether aiming for multi-day stage races or just enhancing long-term riding capacity. Join us as we discuss practical coaching advice, tapering tactics, and fueling approaches tailored for mountain biking at all levels.

Timestamps:

• (00:00) Introduction and guest Justin McQuerry on race durability concepts
• (02:25) Defining durability: stage racing vs. unbound efforts
• (03:11) How recovery and nutrition influence performance over multiple days
• (04:36) Training implications for multi-day versus one-day races
• (05:16) Importance of mental preparedness and pacing strategy
• (06:42) Considering training specificity and event selection based on goals
• (08:09) The role of stress management and enjoying rides for longevity
• (09:08) Recognizing that recovery, nutrition, and training all contribute to race resilience
• (10:53) Appropriate pacing and mental readiness for stage races
• (12:13) Strategic planning around event selection and realistic preparation
• (13:41) Setting expectations and psychological strategies for surprising race outcomes
• (14:36) The value of a fun and varied training approach for long-term cycling health
• (15:12) Practical tips for older athletes to sustain their cycling longevity
• (16:20) The importance of strength training and enjoyment in maintaining cycling into old age
• (18:50) Managing training structure and avoiding burnout with periodic breaks
• (20:55) Periodization tips: balancing training load and recovery over weeks
• (23:20) The importance of variety in training to prevent staleness and injury
• (24:38) Adapting training based on specific event demands and terrain
• (27:00) Structuring pre-ride preparations: nutrition, riding volume, and bike fit
• (28:22) Training for high-altitude climbs and technical terrain
• (33:29) Incorporating intervals effectively in eight-week prep plans
• (36:32) Cycling-specific endurance strategies, including micro-bursts and sustained efforts
• (38:22) Technical bike setup tips for optimizing climbs and descents on enduro bikes
• (40:27) Nutrition strategies during long mountain bike rides and descending practice
• (42:15) Tapering and peaking: how to arrive fresh yet sharp for your goal ride
• (43:44) Final advice: the importance of feedback and continuous learning

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

This episode tackles two practical cycling questions: how to choose the most efficient and reliable chain for a SRAM 13-speed setup, and how to translate indoor workout discipline to outdoor riding. Adam and the Host also dig into whether adding muscle mass helps power output, how strength training should be periodized, and how much muscle is actually useful for cyclists.

Key topics

• Jim from Albany, New York, asks about chain selection for a SRAM 13-speed Eagle/Explorer groupset.
• Waxing a chain, including using Silca drip wax, can improve drivetrain efficiency and narrow the gap between a great chain and a mediocre one.
• Matching the chain brand to the drivetrain brand can support better shifting, fewer dropped chains, and fewer compatibility issues.
• SRAM 12-speed and 13-speed chains are effectively the same category; there is not a separate 13-speed chain standard.
• Higher-end chains may offer meaningful durability benefits, even when their efficiency advantage is relatively small.
• 11-speed Shimano Dura-Ace is discussed as a historical efficiency benchmark, but the practical gap between modern drivetrain options is small.
• Outdoor workout execution is a skill that must be practiced rather than avoided.
• Shifting, route selection, and terrain awareness can help riders keep power within the target range.
• Lap average, time in zone, and power distribution are more informative than occasional power spikes alone.
• Strength training can improve force application, neuromuscular coordination, and cycling economy without requiring dramatic muscle gain.
• Strength training should generally be emphasized during lower-intensity cycling periods and maintained during harder training blocks and race season.
• Body type and racing goals should influence whether an athlete prioritizes climbing or sprinting performance.

Timestamps

00:00 - Jim asks about the most efficient chain for SRAM 13-speed and whether wax changes the answer

00:33 - Why Silca wax boosts efficiency and reduces the difference between good and bad chains

01:32 - Shimano Dura-Ace 11-speed as a historical efficiency benchmark

02:41 - Best practice: use the chain made for your drivetrain

04:03 - Durability, breakage concerns, and why higher-end chains can last much longer

05:35 - Force versus Red on SRAM flat-top and Explorer setups

07:28 - 12-speed and 13-speed chains are the same category

08:28 - Why off-road riders may choose SRAM for reliability over small watt savings

09:10 - Why waxing saves money by extending chain and cassette life

10:08 - Drip wax versus hot melt and how often to reapply

11:31 - Convenience, training time, and why not to overthink chain choice

13:13 - Blair’s question: indoor erg mode works, but outdoor workouts feel harder to hold

14:00 - Why outdoor execution matters more than perfect trainer compliance

15:20 - Use shifting and pacing skills to hold power across rolling terrain

16:56 - Why pedaling easier is not the same as making the workout harder

18:20 - Terrain choice matters for staying in Zone 2

19:39 - How to simplify outdoor intervals and narrow power ranges over time

20:36 - Using a 10-second average and a more stable power display outside

22:29 - Lap average can help, but only if the workout structure stays intact

23:31 - Why a 30/30-style effort is not the same as a steady tempo interval

24:33 - What to do when terrain interrupts a planned interval

26:24 - TrainingPeaks time-in-zone and workout distribution as coaching checks

27:34 - Reviewing workouts through color-coded power distribution

28:49 - Zone discipline is about lactate control, not just external power numbers

30:15 - Mixed feelings on erg mode and why it may not translate well outdoors

31:51 - Erg mode can help indoors, but it can also hide the skill of self-pacing

33:53 - Ryan asks whether more muscle mass means more power and how to periodize lifting

34:26 - Strength work, hypertrophy, and muscular endurance explained

36:25 - Why beginners often move from higher reps to lower reps for safety and progression

37:22 - How strength training and cycling blocks should align through the season

38:35 - Strength gains in new lifters are often neuromuscular, not just muscle growth

39:32 - Why strength training can improve cycling economy and muscle-firing efficiency

41:43 - Endurance athletes usually do not need huge muscle gains to benefit from lifting

44:06 - Goals matter: crit racers and climbers may optimize differently

46:10 - FTP is mostly cardiovascular, with strength training as a supporting tool

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Main Topics:

• Heart rate pacing for long-distance races
• Adjusting training at altitude for optimal performance
• Preparing mentally and physically for ultra-endurance events
• Equipment and nutrition testing for multi-day races

Timestamps:

00:00 - Intro and how questions guide personalized training strategies

02:00 - Heart rate pacing and maximum HR estimation methods

04:00 - Challenges of correlating heart rate with performance at different ages

06:00 - Adjusting pacing based on fitness improvements and race duration

08:00 - Importance of perceived exertion versus strict HR zones

10:00 - Impact of altitude on performance metrics and recovery

12:00 - Training adjustments at altitude: reducing intensity and frequency

14:00 - Focus on threshold work and aerobic base during altitude adaptation

16:00 - How altitude shifts affect muscle fatigue versus aerobic capacity

18:00 - The necessity of slow progression and realistic expectations for altitude adaptation

20:00 - Preparing for ultra-endurance: long rides, gear, and night simulations

22:00 - Equipment testing, nutrition, and logistical considerations for multi-day events

24:00 - Significance of mental resilience and gradual exposure to sleep deprivation scenarios

26:00 - When and how to simulate race conditions without overtraining

28:00 - Analyzing specific event details: terrain, distance, and logistics

30:00 - Final advice: start heavy, practice with gear, and embrace the challenge

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss the challenges athletes face when training under unpredictable air quality conditions, particularly due to wildfires. They emphasize the importance of adapting training strategies, including the use of indoor training when air quality is poor. The discussion also covers techniques for improving performance in cross country starts and the significance of heat training and acclimation for endurance athletes. The hosts provide practical advice for athletes to navigate these challenges effectively. In this conversation, the hosts delve into the importance of investing in personal growth and how it relates to various training methods, particularly heat training. They discuss the physiological benefits of heat adaptation, the effectiveness of sauna sessions versus traditional training, and the balance between heat training and recovery. The conversation emphasizes the significance of understanding one's body and the impact of different training modalities on performance and recovery.

Chapters

00:00

Adapting Training for Unpredictable Air Quality

10:53

Strategies for Cross Country Starts

22:03

Understanding Heat Training and Acclimation

24:57

Investing in Personal Growth

26:53

Heat Training Insights

30:02

Understanding Heat Adaptation

31:56

Physiological Benefits of Heat Training

35:58

Sauna vs. Trainer Sessions

39:47

Balancing Heat Training and Recovery

If you're interested in using the Hexis nutrition platform, use code "igniteyourpotential" for 25% off at https://hexis.live

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Nutrition for endurance athletes: carbs, protein, race-week fueling, and better day-to-day decisions

Adam and Dizzle answer a listener question about what a typical nutrition day looks like for endurance athletes across training weeks, recovery days, and race prep. The conversation focuses on practical fueling choices for cyclists, how to adjust carbs around training load, and how to avoid the common trap of overeating on easy days.

In this episode, Adam and Dizzle also dig into the value of tracking food for short periods, how to build better habits without obsessing over every bite, and why planning ahead beats making food decisions when you are already hungry.

Key topics

• Dizzle recommends Matt Fitzgerald’s Racing Weight as a practical, science-backed guide for endurance nutrition, especially because it focuses on performance rather than dieting for weight loss.
• Carbohydrate intake is the main variable that changes from day to day, while protein and fat tend to stay more consistent across the week.
• Hard training days call for high-carb, easy-to-digest meals, especially breakfast before a big ride, with foods like oatmeal, pancakes, syrup, and rice.
• Recovery days should usually mean fewer carbs and fewer total calories, rather than continuing to carbo load after the workout is already over.
• Post-ride fueling can be simple and effective with a smoothie built from fruit, protein powder, and antioxidant-rich ingredients like blueberries, strawberries, and cherries.
• Protein comes mostly from whole foods, with lean animal sources such as chicken, turkey, fish, and salmon doing most of the work.
• Race-week fueling is intentionally different from normal health eating, with very low fiber, white rice, white bread, cereal, pancakes, and chicken used to maximize carbs and minimize digestive stress.
• Tracking food for a short period can reveal big blind spots, especially around calorie-dense foods like peanut butter and large portions that are easy to underestimate.
• Planning ahead prevents bad impulse decisions, like grabbing junk food at a gas station when you are hungry and underprepared.
• Gamifying nutrition can make it easier to stick with, whether that is using a diet quality score system or simply setting an intention for a specific meal before you are hungry.

Timestamps

00:00 - Listener question on endurance nutrition across training, recovery, and race weeks

01:30 - Why Racing Weight is Dizzle’s go-to nutrition book for cyclists

02:27 - Six nutrition principles for endurance athletes

03:25 - Carbs as the main lever that changes across the week

04:48 - Nutrition for performance, not dieting for its own sake

05:39 - What a hard training day looks like in practice

06:41 - Why recovery days need less food, not continued carb loading

08:08 - Pre-ride breakfasts that actually digest well

09:07 - Pancakes, syrup, and bicarb before big workouts

10:34 - Post-ride smoothie strategy with fruit and protein

11:38 - Protein targets, fat intake, and food choices in a cut

13:40 - Protein sources and why whole foods still matter most

17:54 - Overshooting protein with salmon and other natural foods

19:31 - Why natural food usually beats protein shakes

21:05 - Race-week fueling: low fiber, white carbs, and simple meals

23:18 - Why vegetables and whole grains matter outside race prep

24:39 - Using Hexus to connect training load with nutrition targets

26:47 - Fuelin, Hexus, and shared coaching tools for athletes

28:03 - What two weeks of food tracking teaches you fast

29:29 - Why weighing food helps calibration, not lifelong obsession

31:14 - Peanut butter as a hidden calorie trap

32:39 - Fitzgerald’s diet quality score and gamifying nutrition

34:21 - The gas station Twix problem and why planning ahead matters

36:48 - Implementation intention as a nutrition habit tool

39:26 - Choosing healthier road-food options like a deli stop

41:47 - Keeping a staple-food list and easy meal ideas on hand

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary: 

In this episode of the Matchbox Podcast, the crew starts by comparing nutrition tracking apps for endurance athletes, especially tools that integrate with TrainingPeaks. They discuss Hexus, MyFitnessPal, Fuelin, and Chronometer, with a focus on usability, food database quality, barcode scanning, and how tracking can reveal better fueling habits over time.The conversation then shifts to helmet choice for hot races, where the group agrees that for a slow, long event in heat, a ventilated helmet is usually the smarter choice than an aero helmet. They emphasize that heat can hurt performance far more than a small aero gain, especially for athletes who are heat sensitive.Finally, they dive into training metrics like FTP, CTL, ATL, and TSB, discussing how often FTP should be updated and why athletes can get too fixated on these numbers. The crew argues that metrics are useful, but only as tools to guide training—not as the sole measure of fitness or performance.

Timestamps:

• 0:01 — Intro and first question on nutrition tracking apps
• 0:51 — Hexus, MyFitnessPal, and TrainingPeaks integration
• 1:13 — How Hexus works with workout-based meal planning
• 2:37 — Hexus food database limitations vs. MyFitnessPal
• 3:48 — Chronometer recommended as an alternative
• 5:13 — Why periodic food tracking is valuable for athletes
• 6:52 — Protein underconsumption in endurance athletes
• 7:19 — Tracking as a recalibration tool for fueling
• 8:05 — Lessons learned from detailed food logging
• 9:34 — Why excess carbs can become a problem
• 11:19 — Second question: aero helmet vs. heat management
• 12:12 — Helmets are highly rider-dependent
• 12:42 — Wind-tunnel testing example comparing helmets
• 14:50 — Heat sensitivity and why it should change helmet choice
• 15:12 — Heat can reduce performance by tens of watts
• 16:52 — Head cooling and perceived temperature matter a lot
• 17:36 — Cold drinks and cooling tricks improve performance
• 19:07 — Gloves and cooling strategies in racing
• 19:31 — Consensus: choose the ventilated helmet
• 20:20 — Third question: managing FTP changes across the season
• 21:14 — Exert FTP estimates and CTL accuracy
• 22:24 — Why updating FTP matters for TSS and CTL
• 24:05 — How Exert adjusts FTP from breakthrough efforts
• 25:43 — Vecta and WKO FTP estimation discussion
• 26:46 — Why raw KJs may be more useful than obsessing over CTL
• 28:56 — Why CTL “fitness” can be misleading
• 30:04 — Why training should not be programmed purely off TSS
• 31:03 — FTP as a tool for training zones, not the holy grail
• 32:22 — TSB as a more useful short-term freshness metric
• 34:44 — Why recipes from past seasons shouldn’t be copied blindly
• 37:16 — Coaching principles over prebuilt plans
• 38:21 — Wrap-up and sign-off

As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss the concept of non-responders to exercise, exploring the rarity of such individuals and the mental challenges they may face. They also address the transition from swimming back to cycling, emphasizing the importance of patience and gradual adaptation. Finally, they delve into the variability of functional threshold power (FTP) and its implications for training, highlighting the significance of both absolute power output and relative intensity in driving physiological adaptations.

Chapters

00:00 Understanding Non-Responders to Exercise

10:45 Transitioning from Swimming to Cycling

16:09 Day-to-Day Variability in FTP and Training Adaptations

Episode 146 - Travel Tips, The (debatable) Importance of Tracking CTL, and RLT

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about tips for keeping your legs fresh while traveling, whether or not we keep a close eye on CTL, and red light therapy.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various travel tips for athletes, focusing on how to maintain performance during long drives. They emphasize the importance of breaking up travel time, staying hydrated, and managing workouts before travel. The discussion then shifts to the concept of Chronic Training Load (CTL) and its relevance in training, highlighting that CTL is not the sole indicator of fitness. Finally, they explore innovative recovery techniques such as red light therapy and grounding, weighing their potential benefits against traditional recovery methods.

Chapters

00:00 Travel Tips for Athletes

15:34 Understanding CTL in Training

32:35 Exploring Recovery Techniques

32:53 Grounding and Sleep Quality

35:02 Skepticism and Personal Experiences

37:51 Red Light Therapy: Myths and Realities

42:38 Inflammation and Recovery

47:25 Hydrogen Tablets and Antioxidants

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

time-crunched athletes, training volume, endurance training, intensity management, cycling performance, athlete coaching, training advice, fitness goals, periodization, training strategies, autonomic nervous system, training stress, structured training, intensity, recovery, magic workout, training plans, balance, motivation

Summary

The conversation delves into the challenges faced by time-crunched athletes, particularly those who train less than six hours a week. The hosts discuss the implications of training volume and intensity, emphasizing the importance of structured training and the need for realistic expectations. They also explore strategies for maximizing training effectiveness within limited time constraints, including the significance of periodization and the management of intensity during base training. In this conversation, the speakers delve into the intricacies of training, focusing on the autonomic nervous system's response to stress, the importance of structured training, and the balance between intensity and recovery. They discuss common misconceptions about training, such as the idea of a 'magic workout,' and emphasize the need for simplicity in training plans. The conversation also touches on the challenges of maintaining motivation and finding balance in training amidst life's demands.

Takeaways

• Training volume is crucial for performance improvement.
• Time-crunched athletes need practical advice tailored to their situation.
• Six hours per week is often considered the minimum for effective training.
• Intensity management is key for endurance training.
• Cumulative fatigue can impact long-term performance.
• Periodization helps in adapting training stimuli over time.
• Training less than six hours can lead to maintenance mode.
• Realistic expectations are important for time-crunched athletes.
• Mixing intensity in base training can stress the nervous system.
• Specificity in training plans is essential for achieving goals. The autonomic nervous system reacts to training stress like an on-off switch.
• Structured training and increased volume can lead to better performance.
• It's important to avoid pushing to the edge of fatigue all year long.
• There is no magic workout that guarantees quick results.
• Simplicity in training plans can enhance consistency and effectiveness.
• Finding balance in training and life is crucial for long-term success.
• Any structured training is better than none, even if it's short-term.
• Training should be enjoyable to maintain motivation.
• Motivation can wane if training becomes a chore.
• Breaking workouts into smaller, manageable parts can help maintain motivation.

Titles

• Maximizing Performance for Time-Crunched Athletes
• The Balance of Volume and Intensity in Training
• Strategies for Everyday Athletes
• Understanding the Needs of Time-Crunched Cyclists
• Navigating Training Intensity for Optimal Results

Sound Bites

• "Not everyone is on Strava."
• "Six hours is like the bottom."
• "You just need to ride your bike more."
• "You can get extremely granular with this."
• "It's easier to understand the detrimental effects."
• "There's not a magic formula that they're using."
• "Training is really simple."
• "One month is enough."
• "Any structure is going to be better than no structure."
• "Training should be fun."
• "Sometimes you just have to kind of push through that."

Chapters

00:00

Understanding Time-Crunched Athletes

22:20

Navigating Intensity in Base Training

32:14

Understanding the Autonomic Nervous System and Training Stress

34:49

The Importance of Structured Training and Volume

36:47

Balancing Training Intensity and Recovery

39:14

The Myth of the Magic Workout

42:11

Simplicity in Training Plans

44:07

Finding Balance in Training and Life

51:06

Motivation: The Key to Consistent Training

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, Dirk Friel and Henry Lutz from TrainingPeaks discuss the evolution of coaching in endurance sports, the importance of communication between coaches and athletes, and how technology has transformed training practices. They share insights on the role of data in coaching, the significance of emotional feedback, and the future of training methodologies. In this conversation, the speakers delve into the complexities of coaching in the modern age, particularly focusing on the overwhelming amount of data available to athletes and coaches. They discuss the evolution of athlete independence, the importance of integrating feedback mechanisms like RPE, and the advancements in strength training solutions within the TrainingPeaks platform. The conversation highlights the balance between providing valuable data and avoiding information overload, as well as the necessity for coaches to adapt to the changing landscape of athlete training and self-management. This conversation delves into the evolving landscape of athletic training, emphasizing the holistic approach to athlete development, the significance of training metrics, and the future integration of AI in coaching. The speakers discuss the importance of collaboration among coaches, nutritionists, and strength trainers, and how tools like TrainingPeaks can enhance athlete performance through data analysis and trend observation. They also explore the potential of AI to assist coaches without replacing them, ensuring a more personalized training experience for athletes.

Chapters00:00

Introduction to TrainingPeaks and Its Founders

10:16

Evolution of Training and Coaching Practices

20:04

The Importance of Communication in Coaching

28:51

Navigating Data Overload in Coaching

36:14

The Evolution of Athlete Independence

42:07

Integrating RPE and Feedback Mechanisms

50:33

Strength Training Solutions and Integration

51:58

The Holistic Athlete Approach

54:01

Innovations in Training Metrics

57:59

Understanding Training Peaks Metrics

01:00:59

The Art of Training and Trends

01:04:01

Maximizing TrainingPeaks Features

01:12:55

The Future of TrainingPeaks and AI Integration

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we talk about Zwift Racing, Snorkel Training, and whether or not you should be chasing those lean mass muscle gains in search of increased glycogen storage.

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various aspects of Zwift racing, including training structure, the nature of Zwift races, and how to balance racing with endurance training. They also debunk the myth of snorkel training for fitness and explore the relationship between muscle mass and glycogen storage, concluding that while muscle mass can be beneficial, it may not significantly impact glycogen storage for endurance athletes.

Chapters

00:00 Introduction to Zwift Racing and Training Structure

07:04 Understanding the Nature of Zwift Racing

11:36 Balancing Intensity and Recovery in Training

14:24 Exploring Snorkel Training and Breathing Techniques

14:45 Debunking Altitude Training Myths

17:34 Understanding Respiratory Training Devices

21:52 Evaluating the Efficacy of Snorkel Training

24:18 The Role of Muscle Mass in Glycogen Storage

27:33 Strength Training and Endurance Performance

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

In this conversation, Dizzle and Dylan discuss various topics related to cycling performance, including the impact of body fat on heat performance, the journey to becoming a cycling coach, and effective cooling techniques for hot weather riding. They explore the relationship between body composition and performance, the importance of education and experience in coaching, and practical tips for staying cool during rides. The discussion emphasizes the balance between health, performance, and the psychological aspects of weight management in athletes.

00:00

Introduction and Context

01:01

Body Fat and Heat Performance

15:44

Becoming a Coach: Education and Insights

20:26

The Importance of Communication in Coaching

21:22

Education vs. Experience in Coaching

24:48

Racing Experience as a Coaching Asset

25:26

Exploring Cooling Techniques for Athletes

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various travel tips for athletes, focusing on how to maintain performance during long drives. They emphasize the importance of breaking up travel time, staying hydrated, and managing workouts before travel. The discussion then shifts to the concept of Chronic Training Load (CTL) and its relevance in training, highlighting that CTL is not the sole indicator of fitness. Finally, they explore innovative recovery techniques such as red light therapy and grounding, weighing their potential benefits against traditional recovery methods.

Chapters

00:00 Travel Tips for Athletes

15:34 Understanding CTL in Training

32:35 Exploring Recovery Techniques

32:53 Grounding and Sleep Quality

35:02 Skepticism and Personal Experiences

37:51 Red Light Therapy: Myths and Realities

42:38 Inflammation and Recovery

47:25 Hydrogen Tablets and Antioxidants

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

cycling, training, endurance, heat acclimation, ultra events, commuting, FTP, marathon, performance, recovery

Summary

In this conversation, Adam and Kaitlyn discuss various training strategies for cyclists and runners, focusing on how to maximize commuting miles for training, prepare for ultra events, and acclimate to heat conditions. They provide personalized advice to listeners, emphasizing the importance of recovery, intensity management, and nutrition during training. The discussion highlights the balance between structured workouts and enjoying the process of training, as well as practical tips for adapting to different environmental conditions.

Takeaways

• Enjoy your commute and make it easier, not harder.
• Balance intensity and recovery in your training schedule.
• Commuting miles can be valuable training time.
• Heat acclimation is crucial for endurance events.
• Mix in threshold training for better performance.
• Use heat training strategically during recovery weeks.
• Consider nutrition strategies for hot conditions.
• Practice race day nutrition during training.
• Adjust intensity based on environmental conditions.
• Running can be enjoyable without strict metrics.

Titles

• Enjoying the Process of Training
• Effective Heat Training Techniques

Sound Bites

• "How can Scott make the most out of his commutes?"
• "Just enjoy that commute."
• "Make sure you're recovering enough."

Chapters

00:00

Maximizing Commuting Miles for Training

13:10

Preparing for Ultra Events: Training Insights

25:02

Heat Acclimation Strategies for Endurance Events

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking pacing strategies for longer races, the emergence of respiratory rate in endurance sports science, and how to train for 100mi gravel events with less than 6 hours per week to train.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, the hosts recap their recent training camp in Crested Butte, discussing the camaraderie and coaching experiences. They delve into pacing strategies for endurance races, emphasizing the importance of understanding personal fitness levels and race dynamics. The conversation shifts to the emerging significance of respiratory rates as a performance metric, highlighting its reliability compared to heart rate. Finally, they provide insights on training for gravel races, particularly for those with limited time, stressing the need for familiarity with race distances to ensure successful outcomes.

Chapters

00:00 Crested Butte Training Camp Recap 02:20 Pacing Strategies for Endurance Races 14:52 Understanding Respiratory Rates in Performance 22:58 Training Structure for Gravel Racing

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode of the Matchbox podcast, Dizzle, Kaitlyn Maddox, and Tyler Cloutier discuss various topics related to cycling training, including how to maintain fitness while traveling, and the transition from heart rate training to using a power meter. They provide insights on optimizing training schedules, the importance of recovery, and practical tips for new power meter users. In this conversation, the hosts discuss the integration of power meters, heart rate, and RPE in training and racing. They explore strategies for monitoring performance during races, the importance of analyzing race data post-event, and the balance between training specificity and general endurance. The conversation emphasizes the significance of recovery, consistency in training, and the interconnectedness of various energy systems in cycling performance.

Chapters

00:00

Introduction and Guest Introduction

01:45

Training While Traveling: Maintaining Fitness

12:21

Transitioning to Power Meter Training

23:46

Integrating Power, Heart Rate, and RPE in Training

26:17

Racing Strategies: When to Monitor Power

30:21

Analyzing Race Performance Post-Event

33:03

Training Specificity vs. General Endurance

37:53

Balancing Race Specificity and Periodization

42:03

The Importance of Recovery in Training

45:27

Finding Consistency and Comfort in Training

49:45

Exploring Energy Systems and Their Interconnectedness

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, the hosts dig into a listener question about whether self-coached athletes should use AI to help build training plans. The conversation explores where AI can be genuinely useful, where it falls short, and why foundational knowledge still matters.The discussion covers practical use cases for AI, including quick research, personalized training feedback, and blood work analysis. The hosts also talk about the limitations of AI-generated plans, especially when it comes to nuance, accountability, and long-term coaching decisions.A key theme of the episode is balance: AI can be a helpful tool, but it works best when paired with training knowledge, self-awareness, and human judgment. The hosts close by weighing whether AI is a 10/10 solution for self-coached athletes, ultimately landing on a more cautious, nuanced recommendation.

Timestamps

• 0:00 — Welcome back and listener question on AI in coaching
• 0:27 — The hosts react to a funny AI-coaching reel
• 1:42 — Concerns about relying on AI to generate thoughts and ideas
• 2:45 — AI for quick research and decision-making
• 4:34 — Why AI can feel “too good” for writing and outlining
• 5:47 — Why self-coached athletes need a foundation of training knowledge
• 6:25 — Can ChatGPT build a training plan?
• 7:23 — The importance of knowing how to prompt AI well
• 9:22 — Where AI struggles with edge-case or nuanced decisions
• 12:01 — Adam explains how he’s been using an AI-generated training plan
• 13:01 — What an AI plan does well: simple, basic, and consistent
• 13:59 — Repetition and limitations in progressive overload
• 15:53 — Why a base level of knowledge still matters
• 16:11 — Joe Friel’s Training Bible as a foundation for self-coaching
• 17:26 — Adam explains how he updates his AI plan daily
• 18:24 — Why coaching adds nuance that generic plans miss
• 19:15 — AI vs. human coaching and personalization
• 21:45 — Training AI to be more direct and less encouraging
• 23:31 — ChatGPT personalities and more advanced models
• 35:21 — Using ChatGPT to analyze blood work
• 37:13 — ChatGPT vs. doctors for athlete optimization
• 39:31 — How much better AI gets when it knows more about you
• 41:30 — Is AI training worth it for a self-coached athlete?
• 43:13 — Why accountability still matters for some athletes
• 44:25 — The human side of coaching before race day
• 45:43 — Final scores: how much the hosts recommend AI for training
• 48:34 — Wrap-up and closing thoughts

Key Takeaways

• AI is useful for speed, research, and idea generation.
• Self-coached athletes need enough training knowledge to judge AI output.
• AI can build a decent plan, but it may miss individual nuance.
• Human coaching still has advantages in accountability and emotional support.

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, the hosts discuss various aspects of cycling coaching, focusing on off-season training strategies, the role of oxygen therapy in recovery, and the importance of accurate FTP testing for training zones. They also explore the balance between genetics and training in determining an athlete's strengths and weaknesses.

Chapters

00:00 Introduction to Will Pfeiffer and Coaching Background

01:29 Off-Season Training Strategies for Older Athletes

16:44 Exploring the Benefits of Supplemental Oxygen for Recovery

23:48 Exploring Recovery Techniques

27:20 Understanding Oxygen and Performance

29:09 FTP Testing and Training Zones

34:37 The Shift from FTP to Critical Power

41:38 Genetics vs. Training in Cycling Performance

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, the hosts discuss various topics related to cycling, including saddle sore treatments, the effectiveness of indoor versus outdoor training, and the importance of understanding Training Stress Score (TSS). They emphasize the need for preventative measures against saddle sores, the psychological aspects of training, and how to maximize training volume effectively. The conversation is filled with insights and practical advice for cyclists looking to improve their performance and well-being. In this conversation, the speakers discuss the importance of endurance training, navigating plateaus in performance, and the critical role of durability in cycling. They emphasize that increasing training volume should focus on endurance rather than intensity, and that FTP is not the only metric to consider for performance improvement. The discussion also highlights the significance of nutrition in enhancing durability and overall performance.

Chapters

00:00

Introduction and Listener Feedback

03:02

Saddle Sores: Treatment and Prevention

05:45

Indoor vs Outdoor Training: Zone Two Insights

08:53

Understanding TSS: Trainer vs Trail Rides

11:59

The Psychological Aspect of Training

15:03

Maximizing Training Volume: Adding More Hours

18:04

Final Thoughts and Wrap-Up

19:25

Building Endurance in Training

24:28

Navigating Training Plateaus

37:26

The Importance of Durability in Cycling

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

This conversation delves into the intricacies of carb intake and hydration strategies for endurance athletes, particularly in hot conditions. The discussion emphasizes the importance of maintaining consistent carb intake throughout a race, the nuances of endurance rides, and the significance of post-interval recovery pacing. The speakers share personal experiences and insights on how to effectively manage nutrition and hydration to optimize performance.

Chapters

00:00 Carb Intake Timing and Hydration Strategies

17:33 Understanding Endurance Rides and Heart Rate Management

20:34 Understanding Endurance Training and Heart Rate Management

28:59 Post-Interval Recovery Strategies and Pacing

37:03 Final Thoughts on Training and Performance

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary 

This episode is a practical conversation about how nutrition can be personalized around training, not just tracked after the fact. Dizzle is joined by Dr. Sam Impey, co-founder of Hexas, to break down how the platform uses training data to recommend carb intake, support body composition goals, and make fueling easier for athletes and coaches.They also get into the newer frontier of performance nutrition, including bicarb, lactate gels, and why day-to-day nutrition habits matter for recovery, adaptation, and long-term consistency.

Timestamps

00:00 — Welcome and introduction to Dr. Sam Impey

02:00 — How Hexis started as a PhD research tool

03:08 — Why the platform was built to scale nutrition recommendations

04:31 — Hexis does not replace a nutritionist

05:01 — Early adoption by Uno-X and other tech-forward teams

06:16 — How the app syncs with TrainingPeaks and daily ride data

08:08 — Periodizing carbs around hard rides and recovery days

09:04 — Dizzle’s Leadville weight-loss block and what he learned

10:51 — Pro riders naturally vary nutrition with training load

12:12 — Why good carb timing improves adaptation

13:10 — Did weight loss affect power numbers?

16:03 — Late-night cereal, hunger, and cutting calorie-dense foods

17:28 — How vegetables support gut health and carbohydrate tolerance

19:15 — How a different environment made nutrition easier to follow

20:20 — Why training camps can improve compliance beyond the workouts

22:19 — App versus desktop use for athletes and nutritionists

25:00 — Hexis onboarding and how personalization starts

26:53 — Lose, maintain, or gain goals and how the plan adapts

28:30 — Food-tracking updates, barcode scanning, and favorites

30:10 — Natural-language food logging and meal correction

32:27 — How the app adapts calorie and macro targets throughout the day

34:34 — Education features and why the old video feed did not stick

35:37 — Interactive explanations for why recommendations change

36:43 — A plate-visualization idea that did not make it into the app

37:47 — Comparing Hexis with other performance tech and wearables

40:32 — Why total intake is only part of the nutrition picture

44:02 — Why nutrition sparks strong opinions

45:40 — What cycling can learn from other sports

46:27 — Cycling as an early innovator in heart rate, power, and fueling

48:23 — Recovery lessons cycling can borrow from rugby and football

50:57 — The rise of higher carb intake during competition

52:57 — Whether high carb intake creates health concerns

54:01 — Bicarbonate, lactate, and newer supplements

55:08 — How sodium bicarbonate works and why it may help performance

58:28 — Bicarbonate dosing, timing, and testing before race day

60:24 — When preloading and on-bike bicarbonate gels might make sense

66:03 — Why bicarbonate dosage is tied to performance, not just lactate numbers

68:16 — Lactate gels, theoretical effects, and emerging science

72:14 — Broccoli shots and isothiocyanates as a potential supplement trend

75:48 — Three common nutrition mistakes endurance athletes make

78:12 — Why protein matters more than many endurance athletes think

79:25 — Why race-day fueling should be trained, not improvised

83:27 — Why cutting on-bike fuel is usually the wrong move for weight loss

86:18 — Fasted training versus low-glycogen sessions and when each may make sense

91:10 — Low energy availability and why carbs around training matter for health

93:32 — How Hexas aims to help athletes fuel better around training

94:13 — How coaches can use Hexas to support off-bike nutrition

96:09 — Closing thoughts, partnership mention, and discount code

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Main Topics:

• Strategies for reintroducing training after injury, emphasizing conservative ramp-up and volume management
• Importance of base fitness and how aerobic capacity supports high-altitude performance
• Race-specific pacing and intensity focus, especially maintaining tempo to optimize endurance
• Incorporating torque and long sustained climbs for single speed riders
• Altitude acclimation: timing, frequency, and how it influences race performance
• Building durability and fatigue resistance through volume, stacking workouts, and targeted intervals
• Practical training structure during the build phase to surpass fatigue hurdles and extend endurance
• Managing logistics and mental preparation for race day at high elevation

Timestamps: 00:00 - Introduction and podcast goals 00:29 - Incorporating concise questions from listeners 01:16 - Brandon’s background and race goals at Leadville 02:41 - Challenges of single speed racing on steep climbs and long flats 03:40 - Importance of gradual ramp-up after injury recovery 04:48 - Risks of too rapid training progression and injury considerations 05:42 - Chronic injuries and compensatory movement patterns 06:50 - Strategies for conservative ramping and avoiding injury flare-ups 08:15 - Maintaining aerobic base and leveraging it for training efficiency 09:12 - Balancing intensity types: tempo versus high-intensity workouts 10:09 - Race-specific pacing: holding tempo and avoiding over-FTP efforts 11:26 - Focus on VO2 max and lactate threshold in training 12:12 - Adapting training zones for altitude and single speed specificity 13:28 - Role of torque intervals, especially for single speed riders 14:55 - Climbing and torque interval recommendations based on geographic location 15:00 - Adjusting training volume and intensity to build endurance 16:30 - Decision-making around race participation in the GP series and logistics 17:40 - Outperforming at altitude: genetics and acclimation cycles 18:40 - Acclimation strategies and responding to altitude over time 20:30 - Training at altitude for improved performance at sea level 22:01 - Managing chronic injuries and race day approach 23:39 - Training and recovery balance for high-altitude races 25:21 - Long-term injury management and race day performance 27:42 - Final thoughts and race prep advice from Dylan and hosts 42:19 - Community encouragement and upcoming race plans

Also, we have some exciting news about a new training camp that we’re going to be hosting this summer in Crested Butte, Colorado! We’re coining it a Leadville altitude camp, even though it’s not actually in Leadville, but really it’s for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We’re keeping the camp small for year one, and there are currently only 6 spots left, so don’t wait to reach out if you’re interested. AND if you book your spot before May 1st you’ll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we’ll get you more information.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, the hosts discuss training strategies and nutrition for preparing for a 200-mile gravel ride. They explore the importance of specificity in training, the role of nutrition in endurance rides, and the impact of environmental factors such as heat. The conversation also delves into gut training for carbohydrate intake and the balance between training volume and intensity. The hosts emphasize the thrill of taking on such challenges, even with limited training time. In this conversation, the hosts delve into the complexities of endurance racing, discussing the mental and physical challenges athletes face. They explore the importance of proper training, particularly in relation to altitude events, and the balance between endurance and intensity in training regimens. The discussion emphasizes the need for athletes to understand their limits and prepare adequately for the demands of their chosen events.

Chapters

00:00

Preparing for a 200-Mile Gravel Ride

03:14

Training Strategies and Specificity

05:54

Nutrition for Endurance Rides

08:58

Heat Adaptation and Environmental Considerations

11:56

Gut Training and Carbohydrate Intake

14:57

Balancing Training Volume and Intensity

18:04

The Thrill of the Challenge

25:19

Pushing Limits: The Psychology of Endurance Racing

28:39

Altitude Training: Strategies for Success

41:45

Balancing Endurance and Intensity: Training Insights

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

Summary

In this episode, hosts tackle a listener’s complex training schedule that involves preparing for both trail running and ultra bikepacking, while also managing late-night training routines as a busy parent. The discussion offers actionable insights on balancing multi-discipline training, periodization, strength maintenance, and optimizing sleep and recovery.Main Topics Covered:

• Strategies for training simultaneously for trail running and bikepacking events
• The importance of periodization and training ratios (running vs cycling)
• Incorporating strength and mobility work effectively
• Managing late-night training sessions and routines as a parent
• The nuanced use of critical power versus FTP for training zones
• Tools and platforms: WKO5 vs Vekta for training analysis

In this episode:

• We analyze how to periodize training around a 30K trail race and an 800-mile bikepacking race spaced out over months
• Discussion on prioritization: focusing on the main event while maintaining fitness for the secondary event
• The role of strength training, plyometrics, and mobility in endurance performance
• Tips for late-night workouts, sleep considerations, and routine creation as a parent
• Insights into training tools, zones, and metrics, including Vecta's adaptive zones and the W prime metric
• Tips for athletes balancing intense training with life's obligations

Timestamps:

• 00:00 - Introduction to multi-discipline endurance training challenges
• 01:11 - Can you train effectively for both trail running and bikepacking simultaneously?
• 02:25 - Importance of training ratios: near 50-50 split or tailored approach
• 03:13 - Prioritizing running for injury prevention and muscular efficiency
• 04:08 - Cycling complements running; form and nutrition focus for trail run
• 05:38 - Periodization strategies: focusing on the main event and maintaining secondary fitness
• 06:48 - Incorporating strength training and its timing relative to the season
• 08:11 - Reducing gym volume as race approaches, maintaining strength efficiently
• 12:58 - Role of mobility and plyometrics in injury prevention and running performance
• 14:39 - Challenges of fitting training into busy schedules; structuring routine
• 17:49 - Impact of late-night training routines on sleep and recovery
• 20:50 - How to adapt training around parenting schedules; morning vs night workouts
• 25:33 - Coaching insights: Using Vecta and critical power zones
• 29:44 - Comparing training platforms: WKO5 vs Vecta
• 32:40 - Final tips: balance, discipline, and leveraging tools for progress

Also, if you haven’t heard, this summer we are hosting a new training camp in the beautiful mountain oasis of Crested Butte, Colorado! We’re coining it a Leadville altitude camp, even though it’s not actually in Leadville, but really it’s for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We’re keeping the camp small for year one, and there are currently only 6 spots left, so don’t wait to reach out if you’re interested. AND if you book your spot before May 1st you’ll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we’ll get you more information.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss the challenges of balancing training and college life, particularly for student athletes. They explore strategies for managing time effectively, fueling on a budget, and utilizing campus resources to enhance training. The importance of maintaining healthy habits and prioritizing sleep is emphasized, along with the need to make informed decisions during this pivotal life stage. In this conversation, the hosts discuss various aspects of cycling, particularly in the context of collegiate sports. They explore how to build connections through cycling, the importance of nutrition and budgeting for cyclists, and the challenges of managing injuries like IT band syndrome. The discussion also delves into the mental side of injury recovery and the significance of maintaining a multifaceted identity beyond cycling.

Chapters

00:00 Introduction and Context of Sea Otter Week

01:04 Balancing Training and College Life

06:55 Nutrition on a Budget for Student Athletes

10:35 Utilizing Campus Resources for Training

17:11 Maintaining Healthy Habits in College

18:25 Building Connections Through Cycling

21:42 Creating Opportunities in Collegiate Cycling

22:30 Nutrition and Budgeting for Cyclists

24:00 Understanding and Managing IT Band Syndrome

29:46 The Mental Side of Injury Recovery

36:07 Finding Identity Beyond Cycling

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various topics related to cycling, including an upcoming camp, the dynamics of gravel racing, and the importance of coaching versus racing experience for preparing for events like Unbound 200. They also touch on the debate between using heart rate or power metrics for endurance training, emphasizing the need for tailored training approaches based on individual fitness levels and goals. In this conversation, the hosts delve into the intricacies of heart rate training and its application in endurance sports, particularly cycling. They discuss the significance of understanding individual heart rate thresholds and the variability in training responses among athletes. The latter part of the discussion shifts focus to injury recovery, emphasizing the importance of adjusting training goals and maintaining a healthy mindset during rehabilitation. The hosts provide practical advice for athletes dealing with injuries, including the need for a supportive coaching relationship and the importance of nutrition during recovery.

Chapters

00:00

Introduction and Camp Announcement

03:08

Transition to Gravel Racing Dynamics

15:25

Coaching vs. Racing for Unbound 200

23:44

Heart Rate vs. Power in Endurance Sessions

25:25

Understanding Heart Rate and Endurance Training

32:04

Navigating Injuries and Recovery Strategies

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

FTP, cycling, training volume, intensity, overtraining, goal setting, maintenance intensity, older athletes, VO2 max, endurance

Summary

In this conversation, Adam and Dylan discuss strategies for increasing Functional Threshold Power (FTP) in cycling, particularly for athletes who feel stuck at a plateau. They emphasize the importance of training volume, the need to change training intensity and structure, and the significance of setting realistic goals. The discussion also covers the risks of overtraining, the necessity of maximizing training time, and the role of maintenance intensity for older athletes during the off-season.

Takeaways

• Increasing FTP requires more training volume.
• Plateaus often result from insufficient training intensity.
• Changing training structure can help overcome stagnation.
• Realistic goal setting is crucial for motivation.
• Overtraining can lead to fatigue and stagnation.
• Maximizing training time can yield better results.
• Older athletes should maintain intensity to prevent decline.
• Maintenance intensity can be beneficial during off-season.
• VO2 max sessions should be included for maintenance.
• Training camps can help overload the system effectively.

Titles

• Avoiding Burnout in Training
• Breaking Through FTP Plateaus

Sound Bites

• "You need to be riding more."
• "You will never get to 400 watts doing less than 10 hours a week."
• "You can't just keep doing the same thing for five years."

Chapters

00:00

Understanding FTP and Training Goals

02:56

The Importance of Training Volume

06:09

Changing Training Intensity and Structure

09:01

Realistic Expectations and Goal Setting

11:47

Avoiding Overtraining and Fatigue

14:45

Maximizing Training Time and Efficiency

18:02

Exploring High-Intensity Work in Off-Season

30:07

Maintenance Intensity for Older Athletes

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

In this episode, we explore how cycling enthusiasts can adapt their training routines during major life transitions like becoming a parent, and delve into the practical benefits and considerations of heat training for endurance athletes. Whether you’re balancing family and fitness or optimizing your heat adaptation, this discussion offers valuable insights.

Main topics include:

• Transitioning from cycling to running and maintaining aerobic base
• Practical tips for training with a stroller and integrating strength work
• How cycling fitness transfers to running and vice versa
• Structured heat training: active vs. passive methods and optimal timing
• Balancing sauna sessions with regular training volume
• Recommendations for low-volume training focused on general fitness
• Strategic approaches for heat training around competition schedules

Timestamps: 

00:00 - Introduction and topic overview

00:30 - Transitioning from cycling to running post-baby

01:21 - Can running replace cycling engine & maintaining aerobic base

02:34 - Endurance benefits of stroller running & form challenges

03:55 - Transferability of fitness from running back to cycling

04:08 - Bone density gains with running versus cycling

05:17 - Building strength at home with body weight & weights

06:21 - Consistency and routine for returning to cycling

07:13 - Working within time constraints and integrating running into a busy schedule

08:34 - Running cadence, form tips, and injury prevention

09:52 - Structured workout ideas: fartlek, intervals, and hormone considerations

12:11 - Weekly training strategies for runners and cyclists

12:53 - Combining running with longer cycling sessions

13:45 - Short, effective VO2 max workouts for endurance gains

15:00 - Heart rate dynamics in running vs. cycling & economy transfer

16:30 - Impact of running economy on heart rate lag

17:08 - Effectiveness of heat training via active (trainer) versus passive (sauna)

18:43 - When to incorporate heat training in your schedule

22:20 - Optimizing heat training for race readiness in different climates

23:27 - Physiological benefits of heat training for blood flow & VO2 max

25:02 - Starting heat training now vs. waiting closer to race day

26:30 - Practical tips for home sauna use & passive heat gains

32:50 - Efficiency considerations: active vs. passive heat methods

37:38 - Balancing heat stress with overall training volume

40:05 - Using core temperature sensors for effective heat training

44:17 - Final thoughts and wrap-up

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, Dizzle and his guests delve into the critical role of nutrition in cycling performance, exploring various diets, particularly the benefits of a whole food plant-based diet. They discuss the importance of whole foods over processed options, the challenges of meeting protein needs on a plant-based diet, and the implications of cholesterol in athletes' diets. The conversation emphasizes individual dietary needs and the importance of regular health assessments to optimize performance and health. In this conversation, the speakers discuss the importance of blood work and lipid panels in understanding individual health metrics, particularly cholesterol levels. They emphasize the need for personalized nutrition, especially regarding controversial foods like eggs. The discussion shifts to the benefits of a whole foods diet versus processed foods, highlighting the significance of natural food sources. The conversation also touches on the ethics of meat consumption and the importance of sourcing quality animal products. Finally, they explore how nutrition directly impacts athletic performance, stressing the long-term benefits of disciplined dietary choices.

Takeaways

• Nutrition is crucial for cycling performance.
• A whole food plant-based diet can enhance health span.
• Whole foods help maintain stable blood glucose levels.
• Athletes need to be mindful of their protein intake.
• Cholesterol in the diet can affect cardiovascular health.
• Individual responses to diets can vary significantly.
• Regular health assessments are important for athletes.
• Processed foods can undermine dietary benefits.
• Antioxidants from whole foods aid in recovery.
• Dietary choices should be tailored to individual needs. Everyone should get blood work done.
• InsideTracker offers comprehensive blood analysis.
• Cholesterol responses to eggs vary by individual.
• Nutrition must be individualized for optimal health.
• Whole foods are essential for a healthy diet.
• Processed foods can trick the body into overeating.
• Cooking at home promotes healthier eating habits.
• Iron from natural sources is more beneficial than supplements.
• Quality of meat matters in dietary choices.
• Nutrition significantly impacts athletic performance.

Titles

• Unlocking Cycling Performance Through Nutrition
• The Vegan Athlete: Health Benefits Explored
• Whole Foods vs. Processed: The Cycling Diet Debate
• Protein Power: Meeting Nutritional Needs on a Plant-Based Diet
• Cholesterol: Understanding Its Role in Athletic Health
• Personalizing Nutrition for Optimal Performance

Sound Bites

• "We never talk about the ramifications of our diet."
• "Whole foods are so important for recovery."
• "Antioxidants improve recovery."
• "You have to eat more food when you stop eating meat."
• "You can have cholesterol in your diet."
• "Nutrition is such an individual thing."
• "Everyone should get blood work done."
• "Eggs are always in controversy."
• "You have to do some experimentation."
• "It's hard to eat potatoes, but french fries, it's easy."
• "If you want to be healthy, you have to cook."
• "If you're gonna go all in, go all in."

Chapters

00:00

The Importance of Nutrition in Cycling

05:52

Dylan's Vegan Journey and Health Benefits

12:13

Whole Foods vs. Processed Foods

17:55

Protein Sources and Macronutrient Needs

23:49

Cholesterol: Myths and Realities

29:59

Individual Nutrition Needs and Testing

39:09

The Importance of Blood Work

40:17

Understanding Lipid Panels and Cholesterol

42:02

Individualized Nutrition: The Egg Controversy

43:39

Whole Foods vs. Processed Foods

45:43

Natural vs. Processed: The Quality of Food

48:46

Iron Sources: Plant-Based vs. Animal Products

50:05

The Ethics of Meat Consumption

52:20

Choosing Quality Red Meat

54:18

The Impact of Nutrition on Performance

01:03:05

Wrapping Up: Nutrition and Athletic Performance

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

2024 recap, 2025 outlook, training insights, multi-modal training, cycling performance, mindset shift, cross-training benefits, training, endurance, ultra events, coaching, health, performance, volume blocks, race strategy, autonomy, athlete development, reverse periodization, training, athletic identity, recovery, goals, cycling, fitness, lifestyle, performance, endurance

Summary

In this conversation, the hosts reflect on their experiences in 2024, discussing training insights, the importance of balancing multiple modalities, and the mindset shift towards enjoying training rather than focusing solely on results. They explore the benefits of cross-training, particularly how cross-country skiing can enhance cycling performance, and share personal anecdotes about their training journeys and upcoming goals for 2025. In this conversation, the participants discuss their training experiences, focusing on the balance between endurance events and health considerations. They explore the importance of autonomy in training, the impact of health issues on performance, and the lessons learned from various training blocks. The conversation also touches on future goals and strategies for upcoming races, emphasizing the need for a singular focus in training. In this conversation, the speakers delve into the concept of reverse periodization in training, discussing its potential benefits and challenges. They reflect on their personal journeys as athletes, emphasizing the importance of embracing change and finding balance in their training regimens. The discussion also touches on the significance of recovery, setting future goals, and the joy of being an athlete without the pressures of elite competition. As they look ahead to 2025, they express excitement for new challenges and the lessons learned from their experiences.

Takeaways

• The importance of reflecting on past training experiences.
• Balancing different training modalities can enhance overall performance.
• Mindset plays a crucial role in how athletes approach competition.
• Cross-training, especially with skiing, can significantly benefit cycling.
• Enjoying the training process can lead to better performance outcomes.
• Adapting to new environments can present unique challenges and opportunities.
• Volume training is effective for building endurance and fitness.
• Technique and skill vary in importance across different sports.
• Setting realistic goals can help maintain motivation and enjoyment.
• Community and coaching can enhance training experiences. Kaitlyn plans to focus on ultra endurance events this year.
• Health issues can significantly impact training and performance.
• Having a coach can provide accountability and structure.
• Autonomy in training leads to better performance and satisfaction.
• Rest and recovery are crucial after intense training blocks.
• Volume blocks can enhance performance in various race types.
• Pacing strategies are essential for race success.
• Dylan learned the importance of recovery after aggressive training.
• Crit racing lacks the team support that enhances performance.
• A singular focus in training can lead to better results. Reverse periodization can enhance specificity in training for events.
• Embracing radical changes can lead to a more fulfilling athletic experience.
• Recovery is crucial, especially when implementing intense training blocks.
• Finding balance in training can lead to better overall health and performance.
• Setting specific goals can help maintain motivation and focus.
• Exploring different training methods can provide valuable insights for coaching.
• The joy of being an athlete can be rediscovered outside of competitive pressures.
• Planning for recovery is essential when facing injuries or surgery.
• Maintaining a flexible training approach can lead to better adaptation.
• Reflecting on past experiences can inform future training strategies.

Titles

• 2024 Recap: Lessons Learned and Future Goals
• Training Insights: Balancing Multiple Modalities
• The Shift in Mindset: From Results to Enjoyment
• Cross-Training: The Key to Enhanced Performance
• Adapting to Change: Training in New Environments
• The Importance of Technique in Endurance Sports
• 2025 Outlook: Setting New Challenges and Goals

Sound Bites

• "I was pretty under-fueled during that time."
• "I did a 12 hour solo 16 mile lap to get ready."
• "That's just funny. You know what I mean?"
• "I had a pretty serious sleep condition."
• "It truly changed my life."
• "Don't work harder than you need to."
• "It's called the self-determination theory."
• "You need a rest week."
• "That was a blessing in disguise."
• "I think I'll probably do volume block again."
• "I don't have teammates to race with."
• "I'm chasing results, not arbitrary numbers."
• "If people want standard coaching, we got that."
• "I really gotta get on the bike."
• "Can't wait to do this next year."

Chapters

00:00

2024 Recap and 2025 Outlook

03:08

Training Insights and Experiences

05:59

Balancing Multiple Modalities in Training

08:57

The Importance of Technique and Skill

12:04

Adapting to New Environments and Challenges

14:47

Mindset Shift in Competitive Events

18:09

Cross-Training Benefits for Cycling Performance

21:48

Training Focus and Event Planning

24:57

The Impact of Health on Performance

26:14

Autonomy in Training and Coaching

28:07

Dylan's Training Journey and Lessons Learned

35:59

Volume Blocks and Race Performance

42:57

Future Goals and Race Strategy

51:09

Exploring Reverse Periodization in Training

57:36

Radical Changes and Embracing a New Athletic Identity

01:02:47

Transitioning from Elite Racing to a Balanced Lifestyle

01:10:08

Planning for Recovery and Future Goals

01:17:25

Reflections and Looking Ahead to 2025

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

cycling, training, performance, climbing, flat, endurance, structured training, lactate clearance, power output, cycling fitness, workout volume, training sustainability, quality training, weekly volume, virtual coaching, endurance training, athlete performance, training strategies, cycling, fitness

Summary

In this conversation, the hosts discuss the challenges faced by a master's cyclist, Peter, who excels in climbing but struggles on flat terrains. They explore various factors affecting performance, including aerodynamics, cadence, and positioning within a group. The discussion transitions to training strategies, emphasizing the importance of structured workouts and maximizing training volume effectively. The hosts provide insights on how to improve flat performance and the benefits of specific training sessions, such as lactate clearance workouts, to enhance endurance and power output. In this conversation, the hosts discuss the balance between workout volume and sustainability, emphasizing the importance of quality training over sheer quantity. They explore the significance of weekly volume in an athlete's training regimen and suggest innovative strategies for fitting training into busy schedules. The discussion also touches on the potential benefits of virtual coaching and community engagement in enhancing the training experience.

Takeaways

• Peter excels in climbing but struggles on flat terrains.
• Aerodynamics play a crucial role in flat performance.
• Positioning in a group can significantly impact cycling efficiency.
• Cadence and leg strength may affect performance on flats.
• Structured training can help improve weaknesses in cycling.
• Lactate clearance workouts are beneficial for endurance.
• Training on flats is essential for overall cycling performance.
• Mental toughness is key in competitive cycling.
• Maximizing training volume can lead to better results.
• Finding effective training strategies is crucial for improvement. Three workouts a day can be unsustainable.
• Quality training sessions are more beneficial than quantity.
• Weekly volume is crucial for athlete performance.
• Two hours of zone two training is more effective than one hour.
• Innovative training strategies can help busy athletes.
• Virtual coaching can enhance athlete engagement.
• Balancing training with personal life is essential.
• Mental aspects of training time management are important.
• Sustainability in training leads to better long-term results.
• Community support can motivate athletes in their training.

Titles

• Climbing vs. Flat Performance: The Cycling Dilemma
• Maximizing Your Cycling Training: Strategies for Success
• Understanding Aerodynamics in Cycling

Sound Bites

• "You don't get the chance to stop."
• "Three workouts a day is a lot."
• "I want my weekly volume to be increasing."
• "Quality over quantity."
• "You can get in that extra volume."
• "It's like a virtual spin class."
• "It's just not worth it at that point."

Chapters

00:00

Understanding Climbing vs. Flat Performance

14:48

Maximizing Training Volume Effectively

20:12

Balancing Workout Volume and Sustainability

23:12

Quality vs. Quantity in Training Sessions

26:20

The Importance of Weekly Volume in Training

30:46

Innovative Training Strategies for Busy Schedules

32:05

Virtual Coaching and Community Engagement

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, Drew and Justin McQuerry discuss the challenges and triumphs of living with Type 1 Diabetes as a competitive cyclist. Justin shares his journey from diagnosis at a young age to becoming a high-caliber racer, emphasizing the importance of managing diabetes through careful planning, technology, and nutrition. They explore the role of Continuous Glucose Monitors (CGMs), the high carb movement in endurance sports, and the necessity of backup plans for nutrition and insulin management during races. Justin's insights provide valuable lessons for athletes and anyone living with diabetes.

Chapters

00:00 Introduction to Justin McQuerry and His Journey

01:58 Living with Type 1 Diabetes

06:55 The Intersection of Cycling and Diabetes Management

10:49 Navigating Sports and Diabetes

11:03 Early Memories and Self-Motivation

13:25 Real-Life Challenges of Managing Diabetes

16:11 The Role of Technology in Diabetes Management

19:02 Consumer vs. Medical Grade CGMs

23:04 Understanding Insulin Placement

23:57 Demystifying Diabetes

25:49 The Impact of Blood Sugar Levels

27:36 Insulin Management Strategies

29:34 Navigating Food Choices with Diabetes

31:14 Insulin Timing and Dosing

34:15 Technology in Diabetes Management

36:12 Challenges During Races

38:04 High Carb Movement in Cycling

41:10 Managing Blood Sugar During Races

43:19 Life on the Nova Nordisk Team

44:55 Community and Support Among Diabetic Athletes

46:50 High Carb Movement in Endurance Sports

48:41 Trial and Error in Nutrition Management

50:05 Backup Plans for Nutrition and Insulin

52:47 Leveraging Diabetes for Performance

56:08 Nutrition Strategies for Endurance Racing

59:32 Importance of Backup Plans

01:03:22 Justin's Unique Achievements in Cycling

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Show Notes

Episode Summary

In this episode, the hosts break down how to prepare for high-altitude racing, using Drew’s Leadville build as the main example. They cover acclimatization strategy, heat training, fueling at altitude, iron considerations, pacing, recovery, and how to use ventilation data to better understand effort. The conversation also explores when to introduce intensity at altitude, how much training to do while acclimating, and why respecting altitude is as much psychological as it is physiological.

Timestamps

• 0:01 — Intro: special guest David joins, and the episode topic is introduced
• 0:38 — Drew’s Leadville qualification and the shift to altitude preparation
• 3:01 — Training changes heading into Leadville
• 3:51 — Heat training and sauna use as “poor man’s acclimation”
• 4:50 — Flagstaff plan for acclimatization before Leadville
• 6:30 — Weight cut and nutrition strategy discussion
• 10:02 — Carb needs and fueling changes at altitude
• 13:48 — Iron/ferritin considerations for altitude performance
• 15:21 — Race-specific training, tempo work, and threshold preparation
• 17:51 — Mountain bike specificity and position differences
• 20:50 — Ventilation metrics and how Drew is using TimeWare
• 23:52 — How ventilation data relates to altitude physiology
• 31:19 — Why altitude performance loss is exponential
• 36:31 — When to reintroduce intensity after arriving at altitude
• 39:20 — Recommended ramp-in strategy at 7,000 feet
• 40:30 — Adam’s personal altitude strategy and last-minute arrival approach
• 43:11 — Course familiarity, descents, and why pre-riding matters
• 44:43 — Pacing mistakes at altitude and recovery between efforts
• 47:51 — How many hard altitude sessions to do before race day
• 49:02 — Respect vs. fear: the psychological side of altitude racing
• 51:45 — Why riders underestimate recovery demands at altitude
• 55:20 — Heat training vs. altitude tents and other pre-acclimation tools
• 58:20 — Leadville logistics, weather extremes, and race-day nutrition
• 61:25 — Final takeaways and what Drew will change based on the discussion

As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various aspects of setting up a base training camp, including volume and intensity guidelines, the importance of nutrition and recovery, and how to integrate running into a cycling training regimen. They emphasize the need for careful planning and adaptation to increased training loads, as well as the significance of fueling strategies for endurance athletes.

Chapters

00:00

Setting Up a Base Training Camp

14:31

Integrating Running into Cycling Training

28:58

Nutrition and Fueling Strategies for Endurance Sports

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various aspects of nutrition, focusing on the balance between healthy eating and enjoyment. They address listener questions about processed foods, the role of spices, and the importance of understanding food ingredients. The discussion emphasizes the personal nature of dietary choices and the need for mindful eating without falling into extremes. In this conversation, the hosts delve into various aspects of nutrition and training for endurance athletes. They discuss the balance between antioxidants and protein intake, the differences between homemade and pre-formulated sports drinks, and the critical role of electrolytes in hydration. The conversation also explores the debate over training intensity, particularly the effectiveness of zone one versus zone two training, and emphasizes the importance of balancing data analysis with personal perception of effort during training.

Takeaways

• Nutrition is a personal journey that requires experimentation.
• The healthfulness of food is often determined by its ingredients list.
• Spices can enhance the flavor and healthfulness of meals.
• Cooking at home allows for better control over food quality.
• Processed foods can vary widely in healthfulness based on ingredients.
• Meal prepping can help maintain a healthy diet without daily cooking.
• Enjoyment of food is crucial for sustainable healthy eating.
• Mindful eating helps avoid extremes and promotes balance.
• Whole foods are generally healthier than processed options.
• Understanding food processing helps make better dietary choices. Antioxidants are abundant in vegetables compared to pasta.
• Post-ride nutrition should include both antioxidants and protein.
• Pre-formulated sports drinks offer optimal absorption ratios.
• Homemade drink mixes can be effective but may lack precision.
• Electrolytes are crucial for hydration during endurance activities.
• Training intensity should be tailored to individual goals.
• Zone one training may not provide sufficient training load.
• Listening to your body is essential in training.
• Data can enhance training but shouldn't overshadow personal experience.
• Hyponatremia can be more dangerous than dehydration.

Chapters

00:00

Introduction and Listener Feedback

01:03

Nutrition and Processed Foods Discussion

05:59

The Role of Spices in Healthy Eating

12:14

Understanding Food Processing and Ingredients

20:04

Balancing Healthy Eating with Enjoyment

22:55

Mindful Eating and Avoiding Extremes

24:53

Antioxidants vs. Protein: The Nutritional Balance

26:21

Homemade vs. Pre-formulated Sports Drinks

30:40

The Importance of Electrolytes in Hydration

35:45

Training Intensity: Zone One vs. Zone Two

40:51

Data vs. Feel: The Balance in Training

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

How to Optimize Warmup and Race Strategies for Endurance and Gravel Racing

In this episode, the hosts dive into practical advice on warming up, race preparation, and tactical strategies specifically tailored for endurance and gravel racers. They emphasize the importance of course knowledge, nutrition, and mental readiness to improve early race performance.

Key Topics Covered:

• Effective warmup routines for different race lengths and start difficulties
• Recognizing the signs of readiness and fitness profile distinctions
• Importance of course reconnaissance for pacing and positioning
• Nutrition strategies pre-race, including fueling during warmup
• Managing adrenaline and stress with parasympathetic stress relief techniques
• Tactical interval training for hard start efforts, including customized recovery periods
• The role of bike racing in athlete development versus training for race pace
• Use of supplements like bicarbonate (bicarb) for high-intensity efforts and extended endurance
• The mental game: managing nerves, focus, and race-day mindset
• Incorporating active recovery and off-bike movements to enhance recovery without overtraining

Timestamps:

00:00 - Introduction to listener questions and race prep topics

01:30 - Common issues with early race pacing and warmup routines

02:14 - Analyzing race start strategies in hard-start courses like Seattle and Mid-South

03:09 - Differentiating warmup routines for endurance vs. short, intense efforts

04:15 - Understanding fitness profiles: durability vs. peak power

05:02 - The importance of course knowledge for pacing and surge anticipation

06:28 - Psychological prep: anticipating course difficult sections

07:10 - Positioning and pacing tactics before the start line

08:02 - Nutritional strategies during warmup for endurance races

09:32 - When and how to optimize warmup duration based on race type

10:40 - Incorporating activation exercises and their benefits

11:38 - Warmup duration recommendations for high-start races

12:42 - The impact of start position and course profile on warmup timing

13:49 - Strategies for maintaining core temperature and mental readiness

15:12 - Clarifying the difference between warmup and activation exercises

17:11 - Sample warmup routines for a four-to-five-hour mountain bike race

18:28 - How to tailor warmup based on course profile and start difficulty

19:41 - The importance of pre-race mental and parasympathetic stress management techniques

20:28 - The significance of practicing race-specific efforts and surges

22:23 - Interval training methods tailored for hard-start efforts and pacing

23:40 - Developing a mindset to handle multiple efforts during a race

24:50 - Tips for managing race nerves and adrenalized start conditions

26:47 - Practical tips for reducing anxiety through breathing and movement strategies

27:15 - Anecdotal insights on genetics and race predictability in cycling

29:17 - Variations in performance and talent distribution among men and women

30:48 - The importance of race experience and frequency for rider development

33:08 - The role of bike racing versus continuous training for race readiness

36:10 - Avoiding over-reliance on a single race; benefits of participating in multiple events

37:19 - How early race nerves can be managed through practice and preparedness

39:05 - The influence of daily activity, recovery, and slight nutrition tweaks

40:45 - Exploring bicarbonate supplementation for improved high-intensity efforts

44:40 - Extended use of bicarbonate as a race fuel strategy in ultra-endurance contexts

47:47 - Final thoughts on integrating these strategies into your race prep

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

heart rate, power, RPE, aging athletes, performance testing, training metrics, lactate monitoring, endurance training, FTP, fatigue, athlete recovery, zone two training, endurance rides, motivation, cycling tips, aging athletes, training strategies, podcast recommendations, cycling community, workout rewards

Summary

In this conversation, the hosts discuss the complexities of training metrics for aging athletes, focusing on the balance between heart rate, power, and RPE (Rate of Perceived Exertion). They explore how these metrics can change with age, the impact of fatigue on performance testing, and the importance of consistency in training. The conversation also touches on the potential of lactate monitoring as a new tool for athletes and emphasizes the need for a multifaceted approach to training metrics. In this conversation, the hosts discuss various aspects of training for athletes, particularly focusing on the aging process and how it affects recovery. They explore strategies to keep training engaging, especially during zone two rides, and emphasize the importance of motivation through podcasts and rewards. Additionally, they highlight the benefits of planning routes and riding with others to enhance the cycling experience.

Takeaways

• Heart rate may be more relevant than power for older athletes.
• RPE can change as athletes age, affecting workout comparisons.
• Fatigue significantly impacts performance testing results.
• Using RPE can help athletes gauge their effort more intuitively.
• Consistency in training is more important than perfection.
• Lactate monitoring could provide deeper insights into performance.
• A multifaceted approach to training metrics is essential.
• Listening to your body is crucial for recovery and performance.
• Power zones should be adjusted based on daily performance.
• Training should focus on functional overreaching for improvement. Recovery takes longer as athletes age.
• Training strategies should be individualized.
• Zone two rides can be made engaging without adding intensity.
• Podcasts can make long rides more enjoyable.
• Using rewards can motivate athletes during training.
• Planning interesting routes can enhance the riding experience.
• Riding with friends can make long rides feel shorter.
• Mixing up training methods can prevent boredom.
• Autonomy in training can empower athletes.
• Incorporating fun elements into training can improve performance.

Titles

• Navigating Training Metrics for Aging Athletes
• The Heart Rate vs. Power Debate
• RPE: A Changing Metric for Older Athletes
• Understanding Fatigue in Performance Testing

Sound Bites

• "RPE changes as you age."
• "RPE is a measure of what was."
• "Not every day is going to be perfect."
• "Lactate monitoring is on the horizon."
• "Multiple metrics are better than one."
• "It's so individual."
• "I like using the reward system."
• "Grab a buddy to go out and ride with."

Chapters

00:00

Heart Rate vs. Power: The Aging Athlete's Dilemma

02:58

Understanding RPE and Its Evolution with Age

06:08

The Role of Fatigue in Performance Testing

08:50

RPE as a Training Metric: Balancing Power and Perception

12:01

The Importance of Consistency in Training

14:56

Exploring Lactate Monitoring and Its Implications

18:13

The Multifaceted Approach to Training Metrics

25:46

Aging and Recovery in Athletes

28:05

Making Zone Two Rides Engaging

31:59

Using Podcasts and Rewards for Motivation

36:32

The Power of Route Planning and Social Riding

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various aspects of training for cycling, particularly focusing on the balance between high-intensity interval training (HIIT) and Zone 2 training for shorter races. They explore the importance of specificity in training, the role of cross-training, and how to effectively prepare for endurance events. The discussion emphasizes the need for a tailored approach to training based on individual strengths and weaknesses, as well as the significance of incorporating race simulations into training regimens. In this conversation, the hosts discuss the integration of cross training into endurance routines, particularly focusing on the balance between cycling and cross-country skiing. They explore the importance of maintaining fitness levels, specifically FTP, while also emphasizing the need for variety in training to enhance overall performance. The discussion highlights practical strategies for athletes to manage their training schedules effectively, adapt to seasonal changes, and embrace new activities for improved fitness.

Takeaways

• 25 miles is not necessarily short racing.
• You need a combination of the two.
• If you only did zone two training, you'd be on your back foot.
• The quality of high-intensity sessions should be prioritized.
• Cross-training can help build your aerobic base.
• You should do tune-up races before your main event.
• Don't do crazy long zone two.
• The more specific your training, the more prepared you'll be.
• Running is beneficial for bone mineral density.
• Exploiting weaknesses in training is crucial. Cross training can enhance overall athletic performance.
• Balancing different training modalities is crucial for endurance athletes.
• Maintaining FTP is important, but not at the expense of overall fitness.
• Strength training should complement endurance workouts.
• Athletes should not fear letting their FTP drop during the off-season.
• Variety in training can lead to better performance outcomes.
• Scheduling workouts efficiently can help manage time constraints.
• Listening to your body is key when trying new activities.
• Cross-country skiing can be a beneficial cross-training activity for cyclists.
• Taking breaks from cycling can rejuvenate motivation and performance.

Chapters

00:00

Training for Shorter Races: HIIT vs. Zone 2

15:05

Balancing Volume and Intensity in Training

19:57

Cross-Training for Endurance Events

27:56

The Importance of Specificity in Training

29:38

Integrating Cross Training into Endurance Routines

34:00

Balancing Cross Country Skiing and Cycling Training

44:02

Understanding FTP and Its Importance in Training

49:07

Embracing Variety in Training for Better Performance

In this episode, we dive into the intricacies of training strategies for endurance athletes, from VO2 max workouts to managing seasonal peaks. Whether you're a professional racer or a recreational rider, learn how to tailor your training for optimal performance and avoid burnout.

Key Topics:

• The specifics of a 16 x 3 minute VO2 max workout and its applications for elite mountain bike racers like Charlie Aldridge
• How durability and repeatability workouts differ and their importance in cross-country racing
• Structuring rest weeks, recovery, and buildup around race calendars, emphasizing flexibility over rigidity
• The significance of maintaining aerobic capacity and how to incorporate volume blocks mid-season
• Managing multiple peaks within a single season and the importance of periodization for sustained performance
• Practical advice on training adaptation for different disciplines such as marathon gravel or XCO racing
• The concept of "Hall Pass" rides for balancing enjoyment and training needs

Timestamps:

00:00 - Intro and listener questions overview

00:31 - Analysis of Charlie Aldridge's VO2 max workout and its specificity

01:22 - How cross-country mountain bike durability translates into training

02:06 - Understanding the "durability" vs "repeatability" in interval workouts

03:10 - Structuring elite-level VO2 max efforts and rest intervals

04:07 - The importance of progressive efforts in VO2 workouts for adaptation

05:17 - How to structure VO2 max efforts with minimal rest, akin to resistance training

06:23 - The athlete's conditioning level and common training loads for VO2 workouts

07:18 - Personal reflections on maximum efforts and workout limits

08:26 - Why elite athletes push boundaries and how that applies to your training

09:32 - Adapting training based on the discipline and individual focus

10:19 - The value of flexible, fun riding and "Hall Pass" rides for morale

11:17 - Vacation riding tips and balancing recovery with experience

12:42 - The importance of avoiding overly rigid training plans

13:34 - Managing training micro-cycles and the flexibility of rest weeks

14:39 - When and how to incorporate a volume or aerobic base block mid-season

15:40 - The significance of recovery and listening to your body's signals

16:49 - Managing peaks and planning the season to prevent burnout

17:32 - Question from Matt about managing multiple peaks and recovery strategies

18:49 - The importance of offseason recovery and season structure

20:03 - Incorporating volume and aerobic capacity during the season

22:17 - Adjusting training based on age, training history, and season goals

24:33 - Timing of high-volume blocks and aerobic training to support racing

25:02 - The importance of recovery after racing and building towards the next peak

26:02 - Tailoring season plans for specific race disciplines like marathon gravel or XCO

27:20 - The value of multiple peaks and non-linear training cycles

Resources & Links:

• Charlie Aldridge's Strava Profile (if available)
• VO2 Max Training Guidance
• The Power of Periodization in Endurance Sports

As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

This conversation delves into the intricacies of VO2 max workouts, the importance of maximizing aerobic power, and strategies for building consistent fitness. The hosts discuss how to approach off-season training, emphasizing the need for intentionality in workouts and the balance between intensity and volume. They also explore the significance of maintaining fitness while reducing training hours, particularly through cross-training and strategic planning.

Chapters

00:00

Understanding VO2 Max Workouts

11:50

Maximizing Aerobic Power Training

15:13

Building Consistent Fitness

23:00

Off-Season Training Strategies

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this weeks episode we’re talking left/right power imbalances, the basics of goal setting, and getting into some nuances of VO2max training.

Today’s show is also brought to you by Flow Formulas. We’re already a third of the way through 2024 which means if you haven’t already dialed in your nutrition plan for the season you’d better get on it stat. Head over to flowformulas.com today and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the coaches discuss topics related to cycling training and racing. They address questions about pedal stroke efficiency, power imbalances, setting goals for races, and VO2 max intervals. They provide insights and recommendations based on their experience as coaches and athletes.

Keywords

cycling, training, racing, pedal stroke, power imbalance, goals, VO2 max intervals

Takeaways

• Having a power meter that measures both left and right power can help identify and address power imbalances in pedal stroke.
• For most athletes, a power imbalance of 48/52 or 52/48 is not a cause for concern.
• When setting goals for races, consider factors such as race distance, terrain, and competition level.
• Pacing strategies should be tailored to the specific race and individual capabilities.
• VO2 max intervals can be customized based on the type of rider and their specific energy system needs.
• Tabata-style workouts can be effective for improving VO2 max, but should be used strategically and not as the sole focus of training.
• Training plans should include a combination of race-specific intervals and general intensity workouts for optimal results.
• Consider individual factors such as fitness level, training history, and race goals when designing training plans.
• Experimentation and learning from mistakes are important for building race experience and improving performance.

Titles

• Setting Goals for Races
• Customizing VO2 Max Intervals

Sound Bites

• "What do you recommend to obtain a more even pedal stroke?"
• "It seems you're yearning for continuous lactate measurement."
• "How would you recommend her go about pacing for the first few races?"

Speaking of saddle sores, next week we’ll be having a guest on the show who specializes in bike fitting, in addition to being a long-time cyclist and endurance coach. SO if you have any specific questions related to the topic of bike fit, or any other coaching related questions, you can send those to matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out the Matchbox Podcast listener question for. Alright, let’s get into it!

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

The conversation delves into the benefits of heat adaptation for athletes, particularly in cycling, discussing the physiological mechanisms behind heat acclimation, the importance of managing stress during training, and the nuances of recovery. The discussion transitions into the challenges of burnout, emphasizing the need for proper nutrition and recovery strategies to rebuild fitness effectively. In this conversation, the hosts delve into the complexities of appetite, burnout, and recovery in athletic training. They discuss the importance of nutrition, the challenges of weight management, and the significance of proper bike fit in preventing saddle sores. The dialogue emphasizes the need for gradual increases in training volume to avoid burnout and highlights various strategies for improving performance and comfort in cycling.

Takeaways

• Heat acclimation benefits all races, not just hot ones.
• Sauna sessions can add stress if not managed properly.
• Riding in heat can be more effective than sauna use.
• Heat shock proteins play a role in recovery and inflammation.
• Consistent heat exposure can improve electrolyte balance.
• Burnout can manifest even with reduced training loads.
• Nutrition is crucial for rebuilding fitness after burnout.
• Blood work can help identify deficiencies affecting appetite.
• Building muscle can help increase appetite and weight.
• Finding the right balance of training and recovery is essential. Understanding appetite issues can indicate underlying problems.
• Burnout can be a physiological response to training stress.
• Recovery periods are essential for preventing burnout.
• Athletes should focus on sustainable training plans.
• Nutrition plays a critical role in athletic performance.
• Weight gain strategies should include proper nutrition and training.
• Set points can complicate weight management efforts.
• Gradual increases in training volume are crucial for avoiding burnout.
• Saddle sores can be a significant issue for cyclists.
• Finding the right saddle and fit is essential for comfort.

Chapters

00:00

Understanding Heat Adaptation

12:54

Navigating Burnout and Recovery

17:18

Rebuilding Fitness and Nutrition Challenges

28:39

Understanding Appetite and Burnout

29:51

The Importance of Recovery in Training

31:45

Navigating Peak Performance and Burnout

33:07

Shifting Focus from Numbers to Recovery

34:06

The Role of Nutrition in Athletic Performance

36:37

Exploring Weight Gain Strategies

38:07

The Challenge of Set Points in Weight Management

40:05

Increasing Appetite and Caloric Intake

41:01

Avoiding Burnout While Increasing Training Volume

44:15

The Reality of Training Volume Expectations

46:14

Recognizing Signs of Burnout

47:41

Addressing Saddle Sores in Cycling

49:40

Understanding Different Types of Saddle Sores

51:19

Preventative Measures for Saddle Sores

53:23

Finding the Right Saddle for Comfort

55:04

The Impact of Bike Fit on Saddle Sores

57:00

Exploring 3D Printed Saddles for Comfort

And hey, if you haven’t heard, this summer we are hosting a new training camp in the beautiful mountain oasis of Crested Butte, Colorado! We’re coining it a Leadville altitude camp, even though it’s not actually in Leadville, but really it’s for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We only have a handful of spots left and they are fleeting, so don’t wait to reach out if you’re interested. AND if you book your spot before May 1st you’ll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we’ll get you more information.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss the significance of sweat testing for athletes, particularly in understanding electrolyte loss during workouts. They explore the importance of sodium and other electrolytes in maintaining performance and hydration, as well as the effects of heat adaptation on sweating and electrolyte balance. The discussion also touches on practical methods for testing sweat composition and the implications for training and nutrition strategies. In this conversation, the hosts discuss the importance of thermoregulation in training, particularly how core temperature data can enhance performance. They explore practical training strategies for individuals with busy lives, emphasizing the need for efficient workouts and the significance of periodization in training. The discussion also touches on nutrition, recovery, and the mental aspects of training, providing valuable insights for athletes looking to optimize their performance.

Chapters

00:00

Understanding Sweat Testing and Its Importance

11:08

The Role of Sodium and Electrolytes in Performance

23:05

Heat Adaptation and Its Effects on Sweating

26:13

Thermoregulation in Training

28:20

Utilizing Core Temperature Data

34:14

Training Strategies for Busy Lives

49:19

Maximizing Training Efficiency

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various fitness topics, focusing on overcoming grip strength challenges during workouts and effective recovery strategies after long gravel races. They share personal experiences and insights on how to improve grip strength, alternative exercises, and the importance of listening to one's body during recovery. The discussion emphasizes the significance of maintaining a balanced approach to strength training and recovery, particularly for cyclists and endurance athletes. In this conversation, the speakers discuss various aspects of recovery for athletes, particularly in cycling. They emphasize the importance of planning recovery after races, balancing race participation with training, and the role of nutrition and recovery modalities. The discussion also delves into the dynamics of lactate thresholds (LT1 and LT2) and how they relate to performance and recovery.

Chapters

00:00

Overcoming Grip Strength Challenges in Workouts

17:19

Effective Recovery Strategies After Gravel Events

22:59

The Importance of Recovery Planning

24:47

Balancing Race Participation and Training

26:15

Post-Race Recovery Protocols

29:17

The Role of Nutrition in Recovery

33:43

Recovery Equipment and Modalities

36:00

Understanding LT1 and LT2 Dynamics

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, the crew breaks down a common gravel racing question: how much gravel training do you really need if you can’t always get to gravel? They discuss the value of road training, mountain bike skills, tire choice, course recon, pack dynamics, and why confidence and awareness often matter more than logging endless gravel miles. 

Timestamps

• 0:01 — Intro and first listener question: do you need to train on gravel to race gravel well?
• 0:52 — Strengths, weaknesses, and why mountain bike skills transfer
• 1:49 — Riding your race bike matters, but not necessarily all the time
• 4:15 — Line choice, surface awareness, and avoiding crashes
• 5:40 — Tire tread and tire size can improve handling overnight
• 7:35 — Big tire changes can completely change bike feel and handling
• 9:56 — Power output differences between road and gravel
• 11:19 — Don’t sacrifice all your training time just to ride gravel
• 12:42 — Watching gravel racing can help mentally prep for racing
• 15:03 — Second question: why is holding wheels harder in gravel?
• 17:02 — Rolling resistance, surging, and group dynamics in gravel
• 18:49 — Positioning depends partly on fitness relative to the group
• 23:15 — Trusting wheels, reading the road, and staying safe in packs
• 25:26 — Bigger tires and suspension can reduce flats and improve confidence
• 28:33 — How to get a group working together without creating tension
• 33:20 — Course recon and knowing pinch points before race day

As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various aspects of cycling training, focusing on zone two training and Fat Max, the balance between weight loss and performance, and strategies for structuring training and nutrition. They emphasize the importance of listening to one's body to avoid burnout and the benefits of cross-training during the off-season. The discussion also highlights the significance of calorie density in weight loss and the need for a sustainable approach to nutrition.

Chapters

00:00 Introduction and Host Transition

02:29 Understanding Zone Two Training

05:12 Cadence and Training Structure

10:25 Nutrition and Weight Loss Strategies

15:49 Balancing Performance and Weight Loss

22:32 The Importance of Sustainable Health Changes

25:01 Exercise and Weight Loss: Finding the Right Balance

26:44 Understanding Low-Calorie Density Foods

30:49 Meal Structuring for Weight Management

31:49 Training and Nutrition for Endurance Events

33:01 Navigating Burnout and Off-Season Training

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to adapt your training when life throws you BIG changes.

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, Dylan shares his journey of recovery and training after being hit by a truck, discussing the challenges of burnout and the importance of mental health. The group reflects on how to prepare for the upcoming 2026 season while balancing family responsibilities and training volume. They explore the benefits of commuting as a training strategy and debate the best times for workouts, emphasizing the need for individual variability in training approaches. The discussion concludes with insights on parenting and the importance of being present for family.

Chapters

00:00 Dylan's Recovery Journey

02:41 Reflections on Burnout and Therapy

05:11 Training Adjustments for 2026

07:59 Commuting and Volume Training Strategies

15:06 Maximizing Efficiency in Commuting and Training

19:41 The Benefits of Morning Workouts

24:10 Finding Your Optimal Training Time

28:33 Balancing Training Volume and Rest Days

32:29 Life Lessons from Parenting and Training

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’ve actually got a guest on the show. We brought in fellow Ignition coach, Curtis Tolson, who shares some wisdom from his long journey through this sport and brings a new perspective to the show. We start with a couple listener questions on how to account for your training over the holiday break and what an alternative base season could look like, before diving into a year-end question I raised on how to go about reviewing your season to determine overall success.

Today’s show is also brought to your by Flow Formulas. Everyone here at Ignition leans heavily on Flow Formulas for everyday training and race fueling needs. If you too want to give it a try, or if you already subscribe to their products and need to re-up your inventory, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your order.  

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.  Alright, let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss various aspects of mountain biking, including skill improvement, training strategies, and the importance of heat training. They emphasize the necessity of spending time on trails to enhance biking skills and the benefits of private lessons for personalized feedback. The discussion also covers the significance of heat training for overall performance, even in cooler conditions, and the value of understanding VO2 max and lactate thresholds for effective training. Regular testing is highlighted as a means to track progress and make informed adjustments to training plans.

Chapters

00:00 Improving Mountain Biking Skills

11:30 The Benefits of Heat Training

18:37 Understanding VO2 Max and Lactate Thresholds

As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss the effects of caffeine on athletic performance, particularly in cycling and running. They explore the benefits of caffeine, its optimal usage, and the potential for diminishing returns with excessive intake. The discussion then shifts to the balance between running and cycling training, emphasizing the importance of cross-training and variety in workouts to maintain motivation and improve overall fitness. The hosts also touch on the use of ketones and alternative energy sources like yerba mate.

Chapters

00:00 Caffeine and Performance

18:38 Balancing Running and Cycling Training

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Show Summary

In this episode of the Matchbox podcast, the hosts discuss various topics related to athletic performance and training. They explore the factors that separate athletes who continue to improve from those who stagnate, emphasizing the importance of mental mindset and willingness to adapt training routines. The conversation also touches on the impact of age on cycling performance, with insights into how athletes can continue to excel beyond their physiological peak age. The hosts address listener questions about pedaling techniques and the benefits of plyometrics for cyclists, providing practical advice and personal experiences.

Timestamps

• 0:01 - Introduction and listener questions
• 0:29 - Discussion on athlete improvement and stagnation
• 2:38 - Impact of age on cycling performance
• 5:47 - Mental mindset and training breakthroughs
• 10:37 - Importance of regular blood work for athletes
• 18:38 - Listener question: Pedaling techniques
• 24:10 - Listener question: Benefits of plyometrics for cyclists
• 27:49 - Wrap-up and closing remarks

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about the effects crank length may have on your riding as well as the debate between using HR vs Power for TSS.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, the hosts discuss the impact of crank length on heart rate and training efficiency, particularly focusing on how a change in cadence can affect zone two training. They also delve into the complexities of Training Stress Score (TSS) discrepancies in training programs, emphasizing the importance of understanding personal metrics and adapting training strategies accordingly.

Chapters

00:00 Understanding Crank Length and Heart Rate Dynamics

10:05 Navigating TSS Discrepancies in Training Programs

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

This conversation delves into the intricacies of VO2 max, its implications for cycling performance, and the importance of proper training. The hosts discuss signs of a naturally high VO2 max, the significance of structured training for improving fitness levels, and the challenges faced by a listener regarding their FTP and performance. They also explore the concept of reverse periodization in training for ultra marathons, emphasizing the need for specificity in training as the event approaches.

Chapters

00:00

Understanding VO2 Max: Signs and Potential

08:12

Training Insights: FTP and Performance Challenges

19:30

Exploring Reverse Periodization for Ultra Marathon Training

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss the concept of anaerobic durability in cycling, particularly in the context of cyclocross racing. They explore how to train for repeated anaerobic efforts and the importance of both durability and repeatability in performance. The discussion then shifts to structuring the off-season for cyclists, emphasizing the need for recovery while also maintaining fitness through enjoyable rides. The hosts provide insights on how to balance training and rest, especially when transitioning between competitive seasons.

Chapters

00:00 Understanding Anaerobic Durability in Cycling

18:18 Structuring the Off-Season for Optimal Performance

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this episode, Drew and Kaitlyn discuss various aspects of training for ultra distance cycling events and transitioning to crit racing. They explore the importance of incorporating strength training, managing sleep deprivation, and the nuances of periodization in training. The conversation also touches on the significance of race craft and the benefits of local races for skill development. The hosts provide insights into how athletes can optimize their training and performance for different cycling disciplines.

Chapters

00:00 Introduction and Overview

01:45 Training for Ultra Distance Events

11:47 Importance of Strength Training

14:00 Managing Sleep Deprivation in Ultra Events

16:39 Transitioning from Endurance to Crit Racing

34:08 Conclusion and Coaching Opportunities

This week’s episode is also brought to you by our new friends over at buycycle. The easiest and safest way to sell your bike worldwide. Head over to buycycle.com/matchbox and use the code MATCHBOX30 (all uppercase) for 30% off seller protection. List your bike today and make selling easy!

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss the importance of base training for cyclists recovering from illness or injury, emphasizing the need to prioritize long-term goals over short-term race performance. They also explore the role of strength training in a cyclist's routine, debating the effectiveness of lifting on recovery days versus hard training days, and the potential risks of chronic fatigue from improper training balance. In this conversation, the speakers discuss various aspects of strength training and durability testing for cyclists. They emphasize the importance of maintaining strength while cycling, the need for a consistent testing protocol, and the balance between using metrics and perceived exertion (RPE) in training. The conversation also highlights the significance of customizing tests based on individual race preparations and the evolving nature of training methodologies.

Chapters

00:00 Navigating Recovery and Training Plans

15:01 Strength Training and Recovery Days

27:28 Strength Training for Cyclists

29:00 Durability Testing in Cycling

32:02 Establishing a Consistent Testing Protocol

36:05 Comparing Fresh and Fatigued Performance

39:58 Customizing Tests for Race Preparation

44:03 Balancing Metrics and RPE in Training

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about balancing family life and training.

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about ways to train when you’re limited on time before your key event, how to best prepare for 24 hours relay racing, and lifting approaches for sprinters.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss effective training strategies for cyclists preparing for upcoming races, focusing on emergency training for an A-race and specific strategies for a 24-hour relay race. They emphasize the importance of maximizing bike volume, functional strength training, and maintaining aerobic capacity while considering the limited time available for preparation. The discussion also touches on the balance between strength training and endurance training, particularly for young athletes with multiple races scheduled. In this conversation, the speakers discuss various aspects of cycling training, focusing on the importance of team dynamics, strength training strategies, and the balance between strength and cycling workouts. They delve into the specifics of weightlifting for sprinters and the role of nutrition and supplements in enhancing performance. The discussion emphasizes the need for tailored training approaches and the significance of maintaining a fun and engaging training environment.

Chapters

00:00

Emergency Training for A-Race Preparation

15:34

Training Strategies for a 24-Hour Relay Race

23:15

Team Dynamics in Racing

24:46

Strength Training Strategies for Cyclists

30:36

Balancing Strength and Cycling Training

32:20

Weightlifting Insights for Sprinters

39:59

The Role of Nutrition and Supplements in Performance

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

The conversation also gets into mini pumps, CO2, tire pressure strategy, and when it’s worth making equipment changes based on course layout.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

The conversation explores the differences between indoor and outdoor cycling training, focusing on the challenges faced by cyclists when transitioning to indoor training, particularly regarding FTP maintenance and muscle fatigue. The discussion also delves into climbing performance, addressing how cyclists can improve their power output on sustained climbs and the importance of tailored interval training.

Chapters

00:00 Indoor vs Outdoor Training Dynamics

20:34 Climbing Performance and Power Output

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

This conversation provides an in-depth look at preparing for the Leadville race, covering essential topics such as fitness markers, training strategies, altitude acclimatization, nutrition, and equipment choices. The speakers emphasize the importance of understanding individual fitness levels, adjusting power targets for altitude, and maintaining a consistent nutrition strategy. They also discuss the significance of pacing and the mental preparation needed for first-time racers, making this a comprehensive guide for anyone looking to tackle the Leadville challenge.

Chapters

00:00 Introduction to Leadville Preparation

01:18 Understanding Fitness Markers for Leadville

04:07 Power Durations and Training Focus

11:47 Weekly Volume and Tapering Strategies

18:28 Altitude Acclimatization Strategies

24:46 Adjusting Power Targets at Altitude

36:06 Nutrition and Fueling Strategies

41:19 Equipment Choices for Leadville

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re having an open discussion on how each of us approach goal setting, for both ourselves and our athletes. 

Today’s show is also brought to you by Flow Formulas. When it comes to preparing physically for big goal events, people often underestimate the importance of nutrition and the role it plays in affecting your output. Just like with the fitness side of the equation, nutrition requires it’s own attention through dedicated digestion training. So while we’re just launching into the new year, get a jump start on your nutrition training by heading over to flowformulas.com today and make sure to use the discount code “ignitionpodcast10” for 10% off your order.  

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.  Alright, let’s get into it! 

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

In this conversation, the hosts discuss the significance of goal setting as they enter the new year. They explore various approaches to setting goals, emphasizing the importance of process goals and daily habits over merely focusing on outcome goals. The discussion highlights the balance between having lofty aspirations and the practical steps needed to achieve them, as well as the role of accountability in the goal-setting process. The conversation culminates in a commitment to share their personal goals in the next episode, reinforcing the idea that articulating goals can enhance motivation and focus.

Chapters

00:00 New Year, New Goals

03:38 The Importance of Process Goals

09:42 Balancing Goals and Habits

15:22 The Role of Expectations in Goal Setting

21:34 Defining Success and Performance

26:21 Long-Term Vision and Daily Actions

31:47 Setting Goals for Accountability

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary

This episode features Arnar Larusson, founder and CEO of Tymewear, talking about why breathing may be the missing signal in endurance training. The discussion centers on how ventilation can give coaches and athletes a more reliable view of internal workload, training zones, fatigue, and perceived exertion than heart rate alone.We also hear from Adam and Dizzle as they pressure-test the practical side of the tech, from zone setup to high-intensity work to whether the strap holds up in winter layers.

Key topics

• Arnar Larusson shares how an engineering background in prosthetics and exosuits led him to endurance physiology and eventually to building a breathing sensor for athletes.
• The core idea behind Timeware is that lab-grade insights about ventilation, thresholds, and metabolic output were not accessible in the field, so the company built a way to bring that signal outside the lab.
• Arnar explains why he sees heart rate as only one limited piece of the performance picture, especially when it is affected by heat, altitude, fatigue, and fueling.
• The episode breaks down why ventilation is a stronger reference point for training zones because it is more directly tied to what the muscles are doing.
• Arnar walks through the evidence behind poor zone estimation using population averages, including the problem of large error margins and high non-responder rates.
• Adam and Dizzle dig into the relationship between breathing rate, RPE, and how the strap could help athletes better calibrate effort in real time.
• The conversation covers why ventilation is especially useful for endurance work and threshold work, while power remains the better guide for short VO2 max intervals.
• Arnar explains how the strap’s dedicated breathing sensor differs from estimating respiration through HRV, especially once exercise intensity rises.
• They discuss how fatigue, race load, altitude, and heat can distort heart rate and power, while ventilation often stays the steadier anchor.
• The episode also touches on practical use cases like winter clothing interference, dynamic zones, and how the product may help coaches understand athlete readiness and training response.

Timestamps

00:00 - Introduction to Arnar Larusson and the breathing sensor concept

00:34 - Arnar’s engineering background and the path from prosthetics to exosuits

01:29 - Why lab-grade breathing data mattered in the field

02:49 - The gap between lab testing and real-world athlete feedback

04:43 - Why breathing became the missing performance metric

05:01 - Timeware’s launch timeline and the Vital Pro Strap rollout

06:02 - Why heart rate alone is too limited to guide training

07:24 - The problem with population-based training zones

08:51 - Why true VT1 and VT2 zones matter more than estimated percentages

10:15 - Breathing as a cleaner signal than lactate or heart rate

11:41 - Why ventilation works as a foundation for interpreting other metrics

13:40 - The breathing rate and RPE connection

15:20 - How breathing rate can help objectively estimate perceived effort

16:22 - Using resting breathing data to set reserve and calibrate effort

17:38 - Why the strap complements heart rate instead of replacing it

18:35 - How ventilation helps distinguish fitness gains from fatigue effects

20:31 - Why power, heart rate, and ventilation can diverge during long efforts

22:39 - Why ventilation stays stable at altitude while power and heart rate shift

24:02 - How coaches think about custom heart rate zones versus ventilatory zones

26:22 - Ramp testing and how the app builds zones from multiple signals

27:52 - How heart rate responses vary by athlete, fitness, and season

28:58 - Jonas and the Visma example of a large VT1 shift in one month

30:19 - The psychology of getting attached to old training numbers

31:14 - Breathing as a grounding metric for effort perception

33:48 - Why ventilation is closer to a continuous lactate signal than heart rate is

35:48 - Why lactate is useful but delayed and influenced by fueling status

37:30 - The lactate cascade versus the near-instant response of ventilation

39:21 - Which ventilation averaging window works best for different workouts

40:05 - Does fatigue change ventilation, or just power and heart rate?

42:22 - Why stable ventilation can indicate fitness gains even when power rises

45:55 - Backyard ultra example showing breathing rate rising while ventilation stayed flat

48:16 - How coaches can use the data to adjust pacing and training interventions

49:02 - Why fresh legs can still show higher ventilation after racing

50:27 - Listener question on VO2 max workouts and how to use ventilation data

51:13 - Why power or pace is still best for guiding VO2 max intervals

52:39 - Why ventilation shines for endurance and threshold work

54:14 - Why standard VO2 max estimates can badly overstate actual capacity

55:06 - How the app’s zone testing improves confidence in training targets

56:27 - Using breathing rate as an RPE-style guide during hard intervals

57:40 - Winter clothing, bib shorts, and sensor interference

60:22 - Dynamic zones and the neural net designed to handle external interference

62:06 - Can ventilation reveal illness or respiratory issues?

64:29 - Anecdotal signs of infection, allergies, or asthma in the signal

65:14 - Current and upcoming integrations with major head units and platforms

67:18 - Why the strap includes both heart rate and a dedicated breathing sensor

68:39 - Why HRV-based respiration estimates break down during exercise

69:39 - Where listeners and coaches can get involved with Timeware

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 

Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

Summary:

In this episode, we dive into the evolving world of wearable technology, assessing their real value for athletes and coaches. We explore which metrics matter, the effectiveness of blood work versus wearables, and practical tips for integrating data into training without over-relying on it.

Key Topics:

• The most useful wearable data fields for athletes and coaches
• Personal experiences with Whoop, Garmin, and other devices
• The potential placebo effect of wearables and how to interpret data critically
• The role of sleep tracking and hydration data in performance
• Blood tests vs. wearable metrics: what’s more valuable?
• How to avoid over-analyzing wearable data and maintain intuitive training
• Encouragement to focus on body awareness and subjective feelings alongside tech
• The importance of baseline measurements like heart rate and power meters
• Using daily weigh-ins for hydration and weight management
• The limitations of current norms in blood work and health markers

Timestamps: 00:00 - Introduction and episode overview 00:30 - Common wearable devices discussed and used 01:13 - Wearables that measure beyond heart rate and power 01:53 - Wearables used during rides vs. daily devices 02:22 - Real-time data integration challenges 03:06 - Wearable usage for training impact versus outside activities 03:52 - The utility of Garmin and Whoop for sleep and HRV 04:55 - Using HRV and recovery scores to inform training decisions 06:09 - Research on HRV-guided training and its effectiveness 07:40 - Placebo effects and the psychological influence of wearable data 08:19 - Potential for subjective experience to outweigh wearable metrics 09:47 - The importance of sleep monitoring and behavior changes 12:38 - The psychological impact of wearable feedback on performance 14:36 - When and how coaches use wearable data for big-picture insights 16:15 - The value of blood work and biomarkers over time 27:22 - Advocating for regular blood testing and its potential with AI analysis 30:48 - The limitations of norms in blood work and health markers 31:45 - The benefits of daily weight tracking and hydration awareness 32:04 - Final thoughts on prioritizing blood tests over wearable spending

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

https://www.youtube.com/@DrewDillmanChannel

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Keywords

training, health, winter fitness, endurance, cycling, recovery, athlete, training plan, aerobic base, intensity

Summary

In this conversation, Adam and Kaitlyn discuss various training strategies for athletes recovering from health issues and those facing seasonal challenges. They emphasize the importance of gradual progression in training volume, especially for older athletes, and explore how to maintain fitness during winter months. The discussion also covers the balance between training intensity and volume, providing insights on how to optimize training schedules for endurance events.

Takeaways

• It's crucial to gradually build back up to training volume after a break.
• Older athletes should prioritize recovery and avoid jumping back into high volume training too quickly.
• Maintaining fitness during winter can be achieved through strategic indoor training and outdoor rides when possible.
• A proper off-season is essential for mental and physical recovery.
• Mixing longer rides with shorter, more intense sessions can enhance training effectiveness.
• Consistency in training is key, but quality should not be sacrificed for quantity.
• Utilizing favorable weather conditions for training can help maintain fitness levels.
• Building an aerobic base is a long-term process that accumulates over years.
• Training plans should be flexible to accommodate personal schedules and life events.
• It's important to listen to your body and adjust training intensity based on how you feel.

Chapters

00:00 Navigating Health and Training After Setbacks

06:22 Maintaining Fitness Through Winter Training

19:51 Optimizing Training Volume and Intensity